Bone strenthening : 5 points that lead to strong bones
bone health

Bone strenthening : 5 points that lead to strong bones

HOW DO FRUITS AND VEGETABLES PROTECT BONES?

What do we eat to strengthen the bones?

Bone health is a major concern for all ages, especially the elderly, for whom bone fractures can be life-threatening. It is often defined in terms of density, because the higher the density, the stronger it is.

Of course, strong bones are less likely to break with age. The density peaks in the early 30s and then begins to decline. The rate of this decline depends on health, nutrition, lifestyle, and various genetic factors.

For example, menopause leads to a rapid decrease in density, so early menopause equals a greater and faster decrease in density.

Estrogen plays an important role in maintaining its strength. There are two lines of bone cells. One is  bone eroding cells (osteoclasts) and the other is bone-forming cells (osteoblasts)  .

Without estrogen, osteoclasts become more active and more bone is lost. This causes osteoporosis. As a result, women who reach menopause with low estrogen levels  have an increase rate of loss by 2 to 3 percent per year.

DIET’S EFFECT

What do we eat to strengthen the bones?

Low- fat, high-fat dairy: Although researchers have long believed in the effect of diet on bone health, information about which foods are completely beneficial is still unknown.

Dairy products have long been known to be a source of calcium , but recent studies suggest that consuming dairy products to protect against fractures isn’t what dairy advocates have always said.

Fruits and vegetables are considered not important in this aspect, but a new study shows that they actually play a key role in protecting them from some of the harmful effects of unhealthy Western diets.


HOW DO HYDROGEN IONS AFFECT IT?

Our body maintains blood in a close balance between acid and bases. If a person consumes a lot of acidic compounds, the body with the compounds in the blood can absorb the acid from the blood and return the hydrogen ion to its normal value and balance. Also use the kidneys to excrete some acidic compounds to return the hydrogen ions to a more alkaline surface.

Bones are used as a source of alkaline compounds that can also be used to balance acid in the blood. If too much buffer acid bicarbonate covers the blood and kidneys, the body may break them down to maintain the acid-chemical balance.

Therefore, the belief that hydrogen ion deficiency can be fatal seems shortsighted. The body sacrifices a small bone in the short term to ensure our future survival. If you follow a proper diet, this will lead to their regeneration and they will not be damaged.

But through a poor diet and a constant flow of acid into the body, the sacrifice continues to keep hydrogen ions in the blood.

The results of studies published by a group of researchers show that the alkaline compounds of potassium in fruits and vegetables can fight some of these acids and lead to  stronger bones  and even improved health later in life.


WHAT ARE THE RESEARCHERS’ ACHIEVEMENTS?

To examine the importance of dietary alkaline compounds, the study team collected a variety of data that showed how the alkaline compounds of potassium citrate and potassium bicarbonate affected its health compared to a placebo.

They used markers of bone breakdown in blood and urine, and direct studies of the density confirm that its health is affected by these compounds.

While some studies have shown that including potassium citrate or potassium bicarbonate in the diet, whether through supplements or through fruits and vegetables, certainly reduces fractures.

ALSO READ:  VITAMIN B12 BENEFITS FOR BONE HEALTH

SO WHAT DO WE EAT TO STRENGTHEN THEM?

Replace traditional food acid sources, such as meat or legumes, with plenty of fruits and vegetables

It can help keep your bones strong and healthy as you age, and potentially prevent osteoporosis.

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