Winnetnews.com – Vitamins for bones are not just vitamin D only, but there are various types that are equally good for the health of the human body. Anything? Check out more information below!
Beragan Vitamins for Bones
Bone health must be maintained, especially towards old age because bone strength is also reduced or called osteoporosis. However, this condition can also occur in young people due to vitamin deficiency. One way to overcome or prevent bone loss is to eat foods containing good vitamins for bones or supplements.
Here are a variety of vitamins for bones:
1. Vitamin D
This is the vitamin we are most familiar with for healthy bones. Vitamin D is a nutrient that can help the body absorb calcium and build strong bones.
We can get vitamin D easily from exposure to sunlight which helps the body produce this vitamin. Vitamin D can also be obtained from several foods, including salmon, tuna, herring, egg yolks, mushrooms, orange juice, soybeans, and oatmeal.
2. Vitamin A
Vitamin A is a fat-soluble vitamin for building strong and healthy bones. Both osteoblasts (bone building cells) and osteoclasts (bone breaking cells) are affected by vitamin A.
One source of this vitamin for bones is retinol, which is found in meat and fish, fortified breakfast cereals, and supplements. Vitamin A is fat-soluble and stored in the liver, including in the liver of fish and animals that have high vitamin A.
Another source of vitamin A is beta carotene, found in dark green and orange fruits and vegetables, including cantaloupe, carrots, pizza cheese, eggs, fatty fish, fat-free milk, kale, liver, mango, sweet potato and spinach.
3. Vitamin B
There are several types of B vitamins that can help keep bones healthy, among them:
One type of B vitamin that is good for bones is vitamin B6, which is a water-soluble vitamin. This vitamin has three different forms, namely pyridoxine, pyridoxamine, and pyridoxal, which we can get from food.
Vitamin B12 also has an effect on bone building cells. A study at Tufts University conducted by Katherine Tucker and colleagues showed that low vitamin B12 levels were associated with a higher risk of osteoporosis in both men and women.
This bone vitamin is found in meat and fish, which puts vegans who don’t eat meat or dairy products at risk of bone loss. Sources of vitamin B12, including dairy products, eggs, fish, fortified breakfast cereals, meat, milk, poultry, shellfish, and supplements.
Another type of vitamin that is also good for bone health is vitamin B9. This bone vitamin, also called folic acid, can help prevent defects in the baby’s spine.
When combined, vitamins B6, B12, and B9 can help lower the risk of osteoporosis by reducing the concentration of homocysteine in the blood, which is thought to be linked to poor skeletal health.
4. Vitamin C
Vitamin C is essential for healthy gums and bones. This water-soluble vitamin is essential for the formation of collagen, the basis of mineralization for bones. Increased levels of vitamin C lead to higher bone density.
Some people with poor bone absorption have lower levels of vitamin C. For example, elderly people (elderly) tend to have lower levels of vitamin C. A smoker also tends to have lower blood levels of vitamin C because their intestines do not absorb vitamin C normally.
We can get this vitamin for bones from vegetables and fruits such as broccoli, peppers, cauliflower, kale, lemons, oranges, papayas, and strawberries.