Do you want stronger bones and joints or do you want to protect your bones from breakage and fragility? .. You can learn answers to these questions in the following lines, as it is to keep the bones and joints as strong as possible, our body needs some nutrients and vitamins, and it is preferable to obtain these elements Of food instead of Nutritional supplementsAccording to the American “Cliffend Clinic” website.
And nutritional supplements are not a substitute for foods, as whole foods contain many nutrients that work in conjunction with your body and therefore eat better than supplements..
Food to strengthen bone health
What nutrients do you need for healthy bones?
For bone health, we need a range of multiple nutrients, including:
The recommended amount of calcium is 1,000 mg per day for men up to the age of 70 and women up to the age of 50 and 1,200 mg per day for women over 50 and men over the age of 70.
And when you get calcium from food, you get other nutrients as well, as milk and other dairy products contain calcium, protein, magnesium, potassium, vitamin A, vitamin B, and other nutrients.
There are also insignificant sources of calcium, which also contain other important nutrients.
If you don’t get all the calcium you need from food, you can take a supplement to make up for the rest.
You may not get the recommended amount of vitamin D from food, but you can get it from exposure to sunlight.
Other dietary sources of vitamin D include fortified dairy products, salmon, mackerel, tuna and sardines, and you do not need a supplement unless you are deficient, which you can determine by taking a blood test.
– Vitamin K is abundant in leafy vegetables.
Magnesium is found in lentils, chickpeas, whole grains, and nuts.
What nutrients do you need for joint health?
When it comes to relieving joint pain, it’s best to eat a variety of foods with potential anti-inflammatory properties. These include fruits, vegetables, whole grains, and foods that contain omega-3 fatty acids..
Fatty fish are a great source of omega-3 fatty acids, and you can take fish oil supplements, but it is best to eat fish, which also contains protein, vitamin D and other nutrients.
Protein helps build muscle. Strong muscles need bone health and joint support.