Over time, bones begin to lose strength and density, so it is possible that they become more fragile and increase the risk of suffering from diseases such as osteoporosis.
Although calcium stands out by the fact that it is an ally of bones health, this is not the only important factor. It is assumed that it contains a balanced diet rich in important nutrients.
Among them are vitamins that play a fundamental role in processes such as bone updating, collagen production and mineral fixation.
What are the benefits of vitamins that help protect the bones
Vitamin D (present in a salmon and egg yolk) is usually associated with the strengthening of bones from their role in the absorption of calcium. However, other vitamins, such as A, B, C, E and K, are also necessary for bone health.
Vitamin a
This is important for the initial formation of bone tissue and its continuous remodeling. Its active metabolite, transetinic acid, is involved in both the design and in the dissolution of the bones, the stages of the bone renewal process.
Vitamin can be found in foods such as sweet potatoes, carrots, melon, green leafy vegetables and enriched milk.
Group vitamins B (B6, B9 and B12)
They are fundamental to strengthen collagen, one of the materials that form cartilage, bones and skin. The deficiency of these vitamins can jeopardize the quality of collagen, weakening the structure of the bone.
This vitamin can be found in a salmon, vaccine meat, tuna, chip and dairy products.
Vitamin C.
It is vital for the synthesis of collagen and the restoration of bone tissue. More consumption of vitamin C is associated with a lower risk of fractures, especially in the elderly.
Found in citrus fruits, such as oranges, grapefruits and lemons. It can also be found in strawberries, tomatoes and pepper.
Vitamin E.
Known for its antioxidant function, it also affects the activity of proteins that control the formation and decomposition of bones.
It can be found in the almond, peanuts, sunflower seeds, spinach and red pepper.
Vitamin K.
The fundamental for the mineralization of the bone, since it facilitates the fixation of calcium in the bone matrix. In particular, vitamin K2 is effective in improving bone density and reducing the risk of fractures.
This is often found in green leafy vegetables, avocados, kiwi, soy and pumpkin seeds.
