The Top 4 Vitamins and Minerals For Strong Bones

Most of us do not pay much attention to our bones unless we break them. However, osteoporosis, according to the World Health Organization, is the second heart disease is a health problem. The result is too low bone fracture, soft easily. It is known as the silent disease because there are no obvious symptoms until the bones break. This is why it is so important to keep fed bones. 

Bone is often considered dead and inert. This could not be further from the truth. Bone is an active tissue that is constantly being broken down and renewed. It contains living cells and a network of blood vessels and nerves that require a good amount of nutrients. 

The weakening of the bones are now considered an inevitable part of aging.
This view has changed dramatically with a growing body of research showing that you can maintain excellent bone health in the elderly, with good nutrition and lifestyle habits. It is never too early or too late to take care of your bones. The time to start is now! 

Calcium is only part of the story 

Most people know they need calcium to build strong bones. However, calcium supplementation alone has proved to be of limited value, and in some cases even harmful. It is essential to ensure the provision of these essential nutrients four bones with calcium. 

Magnesium plays a known role in bone formation. Without enough calcium, magnesium is not metabolized. Magnesium is more likely to be deficient in the modern day diet and calcium not found in large quantities in dairy products are an important part of the average Western diet. Instead, it is the food that can be consumed less frequently than vegetables, whole grains and nuts are good sources of magnesium. Food processing resulting in huge losses of magnesium. 80 percent of women who currently consume less than the recommended daily intake of magnesium. Magnesium is often found in supplements carbonate or oxide, chloride or sulfate, which is thought to have a lower absorption rate. See the shapes better absorbed than magnesium citrate, malate or glycinate. 

Vitamin D reduces bone loss and fracture incidence. Vitamin D deficiency in the general population is now known to be a major public health problem today. Vitamin D3 is the most useful and can be made in the skin when exposed to UVB in sunlight, but the increase in the use of SPF creams means it is less likely. The sunlight on the skin for 20 minutes in the middle of the day will be about 400 IU of vitamin D. In winter, the UK will be hard! 

The best dietary source of D3 is fatty fish such as mackerel, herring, salmon (about every part of 350iu contains vitamin D). The cod liver oil is the richest source. Cottage cheese and eggs contain a small amount. 7 eggs per week 140iu provide vitamin D. Since it takes about 1000 IU of vitamin D per day, in addition it is often necessary to maintain levels recharged. 

Boron has been shown relatively recently to be required mineral nutrients and plays an important role in the prevention of bone loss. It is necessary to convert vitamin D to its active form and has a significant effect on the metabolism of calcium and magnesium. Food sources of boron include fruits, green vegetables, nuts and legumes. 

However, the average diet is unlikely that the amount required for bone formation is 3 mg per day. 

Vitamin K plays a role in bone formation as boron, which only recently studied in this regard. It is necessary to make a bone protein called osteocalcin, which hardens and strengthens bone calcium. 

Vitamin K1 (phylloquinone) is the most abundant form of vitamin K in the Western diet, which is found in foods such as broccoli, cauliflower, Brussels sprouts, olive oil, cheese and soybean. However, there is Vitamin K2 (menaquinone) associated with bone health. K2 is much less common in the West because the main source is fermented soy, which are widely present in food oriental food. 

For optimal bone health, most people will have to fill. Vitamin K is very safe, but because of its effect on blood clotting, people taking blood-thinning medications such as warfarin should not take, except on the advice of a qualified health professional.