Antacids
Essentials of Vitamins for Strong Bones Most of us do not pay much attention to our bones unless we break them. However, osteoporosis, according to the World Health Organization, is second only to heart disease as a major health problem. The result is excessively fragile, low density bone fracture easily. It is known as the silent disease because there is no noticeable symptoms until the bones break. This is why it is so important to keep bones nourished. Bone is often considered as dead and inert. This could not be further from the truth. Bone is active tissue that is constantly being broken down and renewed. It contains living cells and a network of blood vessels and nerves that require a good amount of nutrients. Weakened bones are now not considered an inevitable part of aging. This view has changed dramatically with a growing amount of research showing that you can maintain excellent bone health in old age, with good nutrition and lifestyle habits. It is never too early or too late to take care of your bones. The time to start is now! Calcium is only part of the story Most people know they need calcium to build strong bones. However, calcium supplements on their own have proven to be of limited benefit and in some cases, even harmful. It is vital to ensure the intake of these 4 main bone nutrients, plus calcium. Magnesium has a known role in bone formation. Without the proper amount of calcium, magnesium is not metabolized. Magnesium is more likely to be deficient in the modern diet day of calcium and not found in large quantities in the milk products constitute a large part of the average western diet . Instead, they are foods that can be consumed less frequently, such as green vegetables, whole grains and nuts are good sources of magnesium. Food processing magnesium causes enormous losses. 80 percent of women who currently consume less than the recommended daily allowance of magnesium. Magnesium is often found in supplements
such as carbonate, oxide or chloride or sulfate is believed to have lower absorption rate. Find ways better absorbed as magnesium citrate, malate or glycinate . Vitamin D reduces bone loss and the incidence of fractures. Vitamin D deficiency in the general population is now known to be a major health problem modern day. Vitamin D3 is the most usable and can be made in the skin when exposed to UVB in sunlight, but increased use of SPF creams means this is less likely to occur. Sun exposure to the skin for 20 minutes in the middle of the day is about 400 IU of vitamin D. In the winter in the UK, this will be hard! Antioxidents The best food source of D3 is oily fish such as mackerel, herring, salmon (one serving of each contains about Vitamin D 350 IU). Cod liver oil is the richest source. Cottage cheese and eggs contain a smaller amount. 7 eggs per week 140 IU provide vitamin D. Since about 1000 IU of vitamin D per day is required, a charge often required to keep levels topped up. Boron has been found only relatively recently become a necessary nutrient mineral and plays an important role in the prevention of bone loss. Is required for the conversion of vitamin D to its active form and has a significant effect on the metabolism of calcium and magnesium. Boron food sources are fruits, green leafy vegetables, nuts and legumes. The average diet however, is unlikely to provide the amount needed for bone strength is 3 mg per day. Vitamin K is a very important role in bone formation and as boron; it is only recently investigated in this regard. It is necessary to form a bone protein called osteocalcin , which hardens and strengthens bones calcium. Vitamin K1 (phylloquinone) is the most abundant form of vitamin K in the Western diet, which is found in foods such as broccoli, cauliflower, Brussels sprouts, olive oil, cheese and soybeans. However, vitamin K2 (menaquinone) associated with bone health. K2 is much less common in the Western diet, because the main source is fermented soy beans, which are widely found in Oriental food. For optimal bone health, most people will need to supplement. Vitamin K is very safe, but because of its effect on blood clotting, people taking blood-thinning drugs like warfarin should not take it except on the advice of a qualified health professional.
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