Strong bones are very important to good health, and good nutrition is also important to strong bones.  Find what you need to eat in order to protect the health of your bones for years. Nutrition surely affects bone health. For example, what your mother eats while pregnant with you will affect your bone. When we are children, most of our bones are exploding with rapid growth. In case we break something, it is not a matter as we could knit back. By age 18 or 19, we have reached about 95% of the peak bone mass. We can go on building some bones in our 20s. However, by age 30, we stop creating any more “bone deposits”, and of course, the withdrawals start occurring. The bad news is that you will lose bone density. According to a study, most people in the U.S lose nearly 0.5% of bone mass per year after the age of 40. The chronic bone loss may cause low bone mineral density as well as the deterioration of bone tissue, known as osteoporosis. Fractures from osteoporosis are considered to be more common than heart attack, breast cancer, and stroke combined. At least 1/3 women and 1/5 men will experience an osteoporotic fracture in their lifetime. Many older adults do not know that they have weaker bones until they occur to fall. Women drastically lose bone mass during menopause, when the levels of bone-protecting hormone reduce. Then, people need supplying enough minerals and vitamins for bones health and growth.

List Of The Best Vitamins For Bones And Joints People Should Make Use At Home

When it comes to getting strong bones, there are some vitamins and nutrients supporting your teeth and bone structure. These vitamins are important early in our life, but they may help when you are older as well. In the article today, I would like to reveal some of the essential vitamins for bones in details, so you should keep your head on the following heath facts and the important role of these vitamins for bone growth. The best vitamins for bones are:

1. Vitamin D

This is the very first one out on the list of the most essential vitamins for bones that we would like to reveal in this entire article, and want you and other readers of Vkool.com to learn and try to take more vitamin D if you really desire to get better and stronger bone system without having to make use of any medical intervention!

When mentioning strong bones, vitamin D is considered as the most important vitamin that improves the calcium absorption as well as bone growth. In case you develop osteoporosis, a disease caused by braking and brittle bones, taking plenty of vitamin D may help lower osteoporosis and prevent the fractures.

Read More: Connection Between Vitamin D And Hair Loss Prevention

If possible, sun exposure can help the body generate its own vitamin D. It is recommended to be about 5-30 minutes of sunlight of the period from 10 am to 3 pm twice a week. You should keep your face, legs, arms or back without sunscreen. This will allow you to get enough this vitamin. Individuals with fair skin should protect themselves from skin cancer by reducing sun exposure to only 10 minutes or less.

Learn More: How To Choose Sunscreen For Dry, Oily And Sensitive Skin

Some experts advise taking 1,000 international units of vitamin D daily. Adults up to the age of 50 should take 200 international units of vitamin D daily. Adults over 50 should take 400-600 international units of vitamin a day. Get this vitamin by adding vitamin D-rich foods to the daily diet. It is prevalent in eggs, fatty fish, fortified breakfast cereals, as well as vitamin supplements. Some brands of yogurt contain this vitamin, as well as some juices.

Read More: 18 Health And Beauty Benefits Of Yogurt Consumption

Vitamin D is actually the most important vitamin for bone growth, so try it out!

2. Vitamin A

Vitamin A is good for health, especially for reproduction, growth, immune system, vision and bone health. In fact, it is a family of related compounds known as retinoids. You can take this vitamin according to two basic ways. Firstly, taking in preformed vitamin A, which comes from only animal products, fortified foods, and dietary supplements. Secondly, taking in beta-carotene and several other carotenoids from vegetables and fruits.

Learn More: How To Boost Immune System Fast And Naturally

The beta carotene converted to vitamin A is necessary for our bodies. Fortified foods, supplements and some prescription drugs include forms of retinol such as retinyl palmitate, retinyl acetate, tretinoin as well as retinoic acid.

The potential bone problems are offered only by preformed vitamin A, and not beta carotene. High intake of vitamin A can lead to birth defects, and in the long run, serious damage to the liver in place where this vitamin is stored. You cannot take toxic levels of vitamin A by getting beta carotene. Vitamin A deficiency is common in a lot of developing countries, while it is rare in developed countries as milk and some foods are packed with it. This is, in fact, one of the most essential vitamins for bones that you should know and make use to get strong bones.

Read More: List Of 11 Best Vitamin A Foods For Skin

3. Vitamin K

Another out of the most essential vitamins for bones that I would like to reveal in this article nd simultaneously want you and my other readers to learn and remember to make use for good is that vitamin K can help to boost the bone growth effectively.

Vitamin K also helps to build healthy growth of bone by activating 3 essential proteins for bone health. One of these proteins, called matrix Gla protein, boosts bone growth while storing healthy cartilage tissue. Another protein, osteocalcin, aids the osteoblasts to bind to calcium as well as integrate it into new bone tissues. Besides, vitamin K also activates 1/3 protein in osteoblasts, known as protein S. While its effect in bone growth is difficult to see, it occurs to give a boost to bone health as well as preserve bone density.

A serving of dark leafy veggies can provide you with the daily vitamin K requirements. For example, a cup of kale provides over 500 micrograms of vitamin K while a cup of Swiss chard contains nearly 300 micrograms.

In fact, this is also among the best vitamins for bones, so you should try to add more of the vitamin K- rich foods into the daily diet to get strong and healthy bones and teeth.

Learn More: Top 10 Healthy Benefits Of Kale

4. Vitamin C

Healthy bone growth needs vitamin C. Unlike vitamin D and K, vitamin C helps to make collagen keep bones healthy and strong. Collagen fibers provide support for the bone tissue. Apart from its effect on collagen production, vitamin C also enhances the teeth, and low levels of vitamin C can have the negative effect on both the teeth and bones.

Consuming a plenty of veggies and fruits will help you get the 75mg and 90mg of vitamin C recommended for women and men. For example, a serving of strawberries has 85 mg of vitamin C, and a half cup of red bell pepper contains 95 mg.

This is in brief one of the best vitamins for bones so you should not look down, buy try to add more vitamin C-rich foods to the daily diet for good. Continue reading this entire article to discover other vitamins for bones!

5. Calcium

Calcium is vital to building bone and slowing the process of bone loss. However, remember that too much calcium may be unhealthy. The suggested intake of calcium a day is 1,200 mg for individuals ages 51 and older and 1,000mg for adults up age 50. With age, the intestines will absorb less calcium from the daily diet, and the kidneys are likely to be less efficient at preserving calcium. As a result, the body can steal calcium from bone for a plenty of essential metabolic functions. This is because some researchers suggested that the high intake of calcium may increase the prostate cancer risk, men should avoid taking too many calcium-rich foods or taking calcium supplements.

This is actually also one of the best vitamins for bones that a lot of people in the world have added to reduce the risks of bone problems and achieved successful results so that people should make use of this as soon as possible for good.

6. Vitamin K2

Vitamin K2 help our bodies move calcium into the appropriate areas in the body, such as the bones and teeth. Besides, if you take vitamin D supplements, you also need to increase the consumption of vitamin K2. This is because when you take in vitamin D, your body generates more vitamin K2, that helps move the calcium in the body. However, you still need this vitamin to activate proteins. If not, the calcium will not be appropriately distributed and can cause weaker bones as well as hardened arteries. In fact, vitamin K2 deficiency is what creates the symptoms of vitamin D toxicity, which contains improper calcification that can cause hardening of the arteries.

The recommended amounts of vitamin K2 are 180-200 micrograms daily. You can take this vitamin from organic animal products such as butter, eggs and dairy products, certain fermented foods such as natto, goose liver pâté, and some certain cheeses.

This is also a great one on the list of the most essential vitamins for bones that you should not look down, yet try to add vitamin K2-rich foods into the daily diet as soon as possible.

7. Sodium And Potassium

This is the last but very important one out on the list of the best vitamins for bones that I want to reveal in this article and want you and my other readers to make use of them if they are trying to get strong bones. They are nutrients that play an important role to maintain the bone mass. An imbalanced sodium-potassium ratio can cause a number of diseases. In order to make sure that you get both important nutrients in appropriate ratio, simply ditch processed foods, which are low in potassium and other important nutrients, and high in processed salt. Instead, eat a diet of unprocessed foods to make sure the optimal nutrient content. These foods will provide much more potassium in relation to sodium, which is good for the bone health as well as your overall health. In case you find it hard to eat raw vegetables, try vegetable juicing.

Make healthy meals high in vitamins to support bone health. You can get a plenty of each vitamin by making a healthful smoothie for breakfast. Use non-fat milk as a great source of vitamin D, and add frozen spinach and berries to provide it with vitamin K and C. Alternatively, you can serve poached salmon on a platform of braised chard, then end up your meal with a serving of fresh berries for dessert. For a bone-healthy meal, prepare a spinach salad with low-fat cheese and strawberries.

Another thing that I want all of you to do after reading this entire article is to read another article that introduces the list of best vitamins for muscle growth- the Best Vitamins For Muscle Growth – 7 Necessary Nutrients article. This is actually an interesting gathering of the most essential vitamins for muscle growth that people can follow with ease and without concerning about unwanted effects. These vitamins have already supported a lot of people in the world effectively in building muscles, so readers of Vkool.com should not skip out this recommended article, but read and then catch the health benefits of these vitamins for good.

This is the list of 7 best vitamins for bones and how to take them through the daily diet that everyone who wants to prevent bone problems, should read and remember for good. In fact, these vitamins have been already proven to be good for bones by science, so you should not worry when making use of them. After reading this list of essential vitamins for bones, if you think that this list is good for your current health condition and can also support other people around you who are trying to deal with bone problems, you should share this list with them. Finally, if you know any of the other vitamins for bones, do not forget or hesitate to leave your feedbacks in the section below, I will reply you as soon as possible.

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