What is needed for proper bone development?

Bone development is an important health problem for individuals of all age groups. In infants and young children, the wrong bone development may lead to stunted growth, while in adults it can cause osteoporosis, which is a weakening of the bone structure that makes patients highly susceptible to fractures. Fortunately, research has shown that a few steps can be taken throughout life to support the healthy development of bones. These include maintaining a diet rich in calcium, as well as vitamins C, A and D, absorbing the corresponding amount of sunlight and regular exercise. This nutrient forms a significant part of the bone composition and lends them strength and strength. For optimal bone health, adults should try to consume between 1,000 and 1,200 milligrams of calcium every day. Calcium -rich foods include dairy products, beans, green leafy vegetables like side of choy and bony fish.

Several vitamins also play an important role in the healthy bone development. Among them is the vitamin C that stimulates the production of KOLagen - protein present in bone connective tissue - and helps the absorption of calcium body. Adults should consume between 75 and 90 milligrams of vitamin C per day. Citrus fruit, pepper, tomatoes, leafy vegetables and potatoes are good natural sources of vitamin C.

Another key player in bone health is vitamin A. Like vitamin C, vitamin A is believed to promote calcium absorption. It also stimulates cell production responsible for the construction of a new bone. Foods rich in vitamin A include liver, egg yolks, cheese, leafy vegetables and orange vegetables such as sweet potatoes. The recommended daily contribution of vitamin A decreases between 2,330 and 3,000 international units (IU). It should be noted that some research actually connects vitamin consumption and to reduce bone health.

Of all the nutrients, vitamin D is perhaps the most important for calcium absorption, and is therefore decisive for uHolding strong and healthy bones. Vitamin D is found in dairy products and in some fish. Sometimes it is also added to breakfast cereals. The younger 50 should try to add 200 IU vitamin D every day. As bones become more susceptible to osteoporosis with age, vitamin D intake should increase to 400 IUs at the age of 50 and 600 IU at 70.

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adequate exposure of sunlight can also play an important role in bone development. This is because the absorbed sunlight is transformed into vitamin D by the body, so it can prove a valuable alternative source of this important vitamin. In most cases, three 15 minutes per week of the Sun exposure will give the body the required dosing of vitamin D. However, it is important to realize that the excess of unprotected Sun exposures can lead to skin cancer.

Finally, exercise can also contribute to healthy bone development. Regular exercises, especially those that use weights, stimulate the production of bone tissue, thereby strengthening bones. This type of CVImage also strengthens muscles, creates a support system for bones and reduces the chances of bone -related injuries.