https://mundo.sputniknews.com/20211219/no-solo-lacteos-los-alimentos-clave-para-mantener-la-salud-osea-a-pesar-de-la-edad-1119485832.html

Not only dairy products, but also essential foods for maintaining bone health despite age

Not only dairy products, but also essential foods for maintaining bone health despite age

Most people reach their maximum bone mass between the ages of 25 and 30, although calcium deposits continue to build up in the bones, which is why … 12.19.2021, Sputnik Mondo

2021-12-19 T11: 24 + 0000

2021-12-19 T11: 24 + 0000

2021-12-19 T11: 24 + 0000

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Calcium is extremely important for maintaining healthy bones, but what few know is that a series of vitamins found in different foods play an important role in helping the body absorb calcium. A study published in the Journal of Nutrition showed that eating vegetables is also important for strong bones despite age. The research included 102 adults who had low vegetable consumption in their daily diet and were evaluated for eight weeks. One group increased their vegetable intake to an extra 270 grams per day, while the other group continued their usual low-veg diet. By measuring the intake of nutrients, plasma carotenoids, and other bone-related markers, scientists saw positive bone health benefits from people who ate more vegetables. For example, green leafy vegetables are full of calcium and vitamin K. While red or orange vegetables are full of potassium. Dietary potassium helps equalize the acid load in the body and reduces calcium loss by keeping bone mineral density strong, according to the International Bone Commission, and vegetables rich in vitamin C, including fruits, also help the body absorb calcium. Numerous studies indicate an important link between vitamin C intake and healthy bones, and on the other hand, vitamin D is also linked to calcium absorption from the intestine and helps form bone tissue. Vitamin K is also associated with bone formation and is also shown to reduce fractures and reduce the risk of osteoporosis. Vegetables are important sources of various nutrients such as: Calcium, Vitamin K, Potassium, Magnesium and Vitamin C that contribute to better bone health.

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Most people reach maximum bone mass between the ages of 25 and 30, although calcium deposits continue to build up in the bones, so it is important to consider the role that other vitamins play in providing the body with adequate calcium. Avoid diseases such as osteoporosis or osteoporosis.