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Common Ailments ~ Keeping Bones Healthy

Building up your bones 

Bones are the body’s foundation and strong, dense bones are essential for good posture, strength and balance. The quality of your skeletal structure also has a direct impact on your appearance and energy levels. Therefore, you should consider building strong healthy bones a lifelong concern. Bones consist of malleable, living tissue in a constant state of renewal and certain foods can help to maintain them.

Keeping your bones strong

Thinning and weakening of the bones is not an inevitable aspect of ageing. Loss of bone density and inflexibility can be prevented and possible reversed with a good diet and lifestyle. Two of the easiest ways to achieve these goals are to include regular weight bearing exercise in your daily routine and eating more of the foods that contain the nutrient necessary for healthy bones.

Calcium

REQUIRED FOR: The main constituent of bones and teeth. Calcium is also needed for blood clotting and for muscle contraction

SOURCES: Broccoli, cheese, figs, milk and tinned sardines. Aim for 100mg a day

Magnesium

REQUIRED FOR: Important for calcium uptake. For each 100mg of calcium, consume 50mg of magnesium

SOURCES: Beans, broccoli, nuts and seeds, especially almonds, pumpkin and sunflower seeds

Phosphorus

REQUIRED FOR: This is another essential building block for bones

SOURCES: Artichokes, asparagus, bran, cheese, corn, eggs, oatmeal and sardines

Manganese

REQUIRED FOR: This aids the metabolism of minerals, and a deficiency can lead to porous bones

SOURCES: Bananas, bran and leafy green vegetables

Vitamin A

REQUIRED FOR: This is needed for the uptake of calcium.

SOURCES: Orange-coloured fruits and vegetables, fish-liver oil and meats

Vitamin D

REQUIRED FOR: This vitamin helps to metabolise calcium

SOURCES: Avocado, eggs, fish oils and liver. A small amount can also be manufactured by the body from sunlight

Vitamin K

REQUIRED FOR: This helps in the synthesis of bone proteins. Yoghurt with active bacterial cultures helps to create vitamin K in the intestines

SOURCES: Cabbage and tomatoes

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