Almost all of our bone density and strength is build-up in our childhood and adolescence (10-19 years) with time our bones grow weaker which leads to osteoporosis (weakened and loss of bones leading to fracture). Osteoporosis can only be prevented by having a healthy diet, vitamins and regular exercises to keep the bones healthy. Calcium intake is directly connected with osteoporosis. According to World Health Organization (WHO), countries with below 400mg-500mg calcium intake per day had the increased fracture risk and high osteoporosis related fractures. Calcium and vitamins are essential for healthy joints and bones.
Essential nutrients for joint and bone health:
- Vitamin D, C and K
As oxygen intake is majorly important to our life, intake of calcium and vitamins is very important for healthy bones and joints. Nutrition is directly linked to osteoporosis. Fortunately, healthy diet and intake of these nutrients can grow your bones healthier and stronger. These nutrients help us get relief from joint pain as well.
Calcium for healthy bones and joints:
Calcium is one of the major building blocks for bone. Our bones need calcium to grow dense and strong. Loss density of calcium in bones can cause then to be fragile and weak. The bones get fractured even by a minor fall or injury. Some major sources of calcium are as follows:
- Fishes like Salmon and Sardines
- Fortified flour products
- Leafy Vegetables.
Vitamins for bones and joints:
Vitamins play a vital role in improving bone health and density which reduces the risk of cracking. Intaking sufficient amount of nutrients prevents bone weakening and loss. The vitamins that play an important role include, vitamin A, C, D & K.
This plays a major role in helping to absorb phosphate and calcium in our body. For a healthy person, 20ng/ml-50ng/ml is an adequate amount of vitamin D. A person with 12ng/ml is considered to have vitamin D deficiency.
Major sources of Vitamin D are as follow:
- Sunlight is one of the major sources of Vitamin D
- Egg yolks
- Red Meat
Vitamin A & C:
- Vitamin A:
Osteoclasts (bone breaking cells) and Osteoblasts (bone forming cells) both of them are controlled and affected by Vitamin A directly. Sources of Vitamin A include:
- Retinol found in Meat and Fish
- Beta-carotene found majorly in green vegetables and fruits
- For adult men, 900mcg is the intake of vitamin A per day
- For adult females, 700mcg is the intake of vitamin A per day
2. Vitamin C:
Vitamin C is responsible for producing collagen which is one of the major building blocks of bones. Major sources of Vitamin C include:
- Bell pepper
Vitamin K plays a major role in attracting the calcium to the bone which increases the bone density. It is responsible for carboxylation of many bone formation proteins. Deficiency of Vitamin K is not uncommon. Major sources of Vitamin K are:
- Vegetable oils
If you are suffering from back pain or any other spine related problem, head over to KKT Pakistan.
KKT Orthopedic Spine Centre Pakistan treats all spinal ailments without medication and surgery. Book your appointment with KKT consultants today.