Minerals and vitamins for healthy, strong bones

Bottles of Coca-Cola soda are offered for sale at a grocery store on April 17, 2012 in Chicago, Illinois. Foods that ruin your bones include; too much caffeine, salt, protein. PHOTO| AFP

By  LINA NJOROGE

What you need to know:

  • Eating a balanced diet that includes the right amount and variety of vitamins and nutrients will reduce back problems by nourishing the bones, muscles, and the spine
  • Use foods that have anti inflammatory properties such as tumeric which is rich in a chemical called curcumin that acts almost as the drug ibuprofen
  • Foods that ruin your bones include; too much caffeine, salt, protein

A healthy diet can keep your joints and bones strong and healthy for a long time. The risk of developing osteoporosis, which is the thinning of bones, can be reduced.

One way of avoiding this condition is by “going back to the roots”, that is eating foods closer to the ground. This means your diet should include lots of plant-based foods in their natural state.

Eating a balanced diet that includes the right amount and variety of vitamins and nutrients will reduce back problems by nourishing the bones, muscles, and the spine.

Also Read

MINERALS

Calcium: A calcium-rich diet is most useful when below the age of 30. It helps build strong bones and maintain bone density by reducing the rate of calcium loss later in life.

Iron: Iron is needed for cells to remain healthy; it helps them receive oxygen and get rid of carbon dioxide.

Magnesium: Is important for the relaxing and contracting of muscles and it also helps maintain muscle tone and bone density.

Sodium: Too much salt interferes with retention of calcium. Moderate your salt intake. Avoid processed foods which have a high sodium content.

VITAMINS

Vitamin A is an antioxidant that assists the body in fighting diseases. It is good for bone health because it helps in formation and repair of bones.

Vitamin B12 is necessary for healthy bone marrow and for the spine.

Vitamin C is necessary for the development of collagen which is extremely important for healing problems caused by injured tendons, ligaments and vertebral discs.

Vitamin K is needed for the bones to properly use calcium. The combination of vitamin K and calcium works to help bones.

Use foods that have anti inflammatory properties such as tumeric which is rich in a chemical called curcumin that acts almost as the drug ibuprofen.

Foods that ruin your bones include; too much caffeine, salt, protein.

In the headlines