The majority of persons reach peak bone mass between the ages of 25 and 30. Your bones go through a process called deposition while you're young. Calcium reservoirs develop and continue to form in your bones. However, when you approach 30 years of age, your bones will begin to resorb—that is, they will start to break down. Strong bones mean a lower chance of fractures and osteoporosis, and your food has a significant role in how strong your bones will be as you become older.
Although dairy products are a popular source of calcium, they aren't the only item that can help strengthen ageing bones. In fact, according to a recent study published in The Journal of Nutrition, consuming vegetables is linked to stronger bones, particularly in those who have a low vegetable intake, to begin with.
Eight-week research was conducted on 102 persons known to consume fewer than one serving of vegetables per day. One control group was advised to eat an extra 270 grams of vegetables each day, while the other kept their diet the same. The results demonstrated that the vegetable-eating control group had improved bone health by measuring nutritional intake, plasma carotenoids, and other bone-related indicators.
According to the Bone Health & Osteoporosis Foundation, this is likely because many vegetables are high in nutrients that might improve bone health over time. Calcium and vitamin K are rich in leafy green vegetables. Potassium is rich in tomato products and other red/orange vegetables such as sweet potatoes, oranges, bananas, and plantains. Bell peppers, broccoli, Brussels sprouts, and strawberries are examples of vitamin C-rich foods and fruits.
Dietary calcium isn't the only hero when it comes to bone health.
Don't worry; your doctor was correct—calcium is essential for bone health. Calcium is one of the most abundant minerals in the body, with 99 per cent of it stored in your bones and teeth. Calcium equilibrium is maintained in the body by keeping it in your bones, strengthening them.
While dietary calcium is essential for bone health, other vitamins also play bone strength. Vitamin D is linked to calcium absorption from the intestine and assists in forming bone structure, which is why it is so important as you get older.
According to Nutrition, some data also supports a link between vitamin K and bone development and links to decreased fracture rates and a decreased risk of osteoporosis.
According to Osteoporosis International, dietary potassium helps to neutralize the acid load in your body, decreasing calcium loss and keeping your bone mineral density healthy. According to The American Journal of Clinical Nutrition, magnesium consumption is linked to better bone quality and a lower risk of bone fractures. It works with calcium and vitamin D to keep your bones healthy.
Finally, according to American Bone Health, vitamin C is required to form collagen, a protein that is necessary for the maintenance of healthy bones and skin. Vitamin C consumption has been linked to better bones in studies and fighting free radicals in the body, which can be harmful to bone health.Vegetables are high in these elements, which explains why they are linked to healthier ageing bones. Calcium, vitamin K, potassium, magnesium, and vitamin C are all minerals that contribute to enhanced bone health when consumed regularly.