What makes bones hard
Bones harden:
Calcium and phosphorous salts.
Bones gain solidity through the presence of calcium and phosphorous salts, and bones do not acquire solidity only through the presence of calcium, because the body needs both calcium and phosphorous to obtain strong and solid bones, so if a person suffers from osteoporosis, take supplements containing calcium only without phosphorous , will not benefit from it.
Calcium is known for its benefits to the bones, and the bones are basically the main storehouse of calcium, but the body cannot synthesize calcium, so it must get it from the foods it eats, or from supplements, and the body not only needs phosphorous with calcium for strong and healthy bones, but the body also needs vitamin D Because this vitamin regulates the absorption of calcium in the body, so be sure to also take 800 to 1000 units of vitamin D on a daily basis.
After calcium , phosphorous is the most abundant mineral in the body, and the body needs both for the health of bones and teeth, because more than 85% of the phosphorous in the body is found in the bones and teeth, and a person must get an adequate amount of phosphorous without increasing or decreasing, because phosphorous deficiency It causes fatigue, loss of appetite, nervousness, bone pain, and brittleness, in addition to joint stiffness, weakness and weight changes, and in children it can cause weak bones and poor tooth development.
As for the increase in phosphorous in the body, it can be associated with heart diseases, and the greater the amount of phosphorous that a person eats, the greater his need for calcium, so he must maintain a balance between the two types.
Bones need calcium and phosphorous together for strength, and the relationship between them can be considered supportive, meaning that the body needs both, and if a person gets them from foods and healthy foods such as dairy products, he will get calcium and phosphorous together, but calcium-fortified foods or calcium supplements rarely They do not contain phosphorous, so a person cannot get the maximum benefit from these foods for the bone because they are not fortified with phosphorous.
If women suffer from osteoporosis, they usually take 1000-1500 mg of calcium in supplement form, the calcium present can bind to up to 500 mg of phosphorous and prevent its absorption, so women should get the recommended daily value of phosphorous which is 700 mg, and if you get less than that, the amount of phosphorous in the body will decrease because calcium prevents the absorption of a large amount of it, and since the bones need both calcium and phosphorous, osteoporosis may not improve in this case.
Bones gain strength from calcium and phosphorous salts
The body needs calcium and phosphorous for healthy and strong bones in a balanced way, and we will separate each of them:
- The body's need for calcium
- The body's need for phosphorous
The body's need for calcium : The body depends on calcium for healthy bones, a healthy body and teeth, and with age, a person can develop osteoporosis.
We cannot talk about strong and healthy bones without calcium, because 99% of the calcium in the body is in the bones and teeth, and this mineral is the mineral primarily responsible for the density and hardness of the bones , and although we have all studied the importance of calcium in nerve impulses and cellular transport, but all These secondary functions are performed by the remaining 1% of calcium. Calcium has other functions, which are blood vessel constriction, muscle contraction, and as we mentioned transmitting nerve signals and helping cells to release hormones.
The role of calcium in the bones in children is stronger than in adults. In children and adolescents, bone building is faster than the bone resorption process, so the child is in an increased condition, but after age, the rate of bone resorption is faster than the rate of bone building, so the result is That the person is in a state of decrease, and this is widely seen in post-menopausal women, and they are more susceptible to osteoporosis than men of the same age.
The role of phosphorous in bone health: As for phosphorous, it is also an important mineral that plays an important role in the health of the body. The heart works, builds essential genes and synthesizes DNA
The role of phosphorus in bone health is specific, that is, the ratio must be balanced with calcium and vitamin D to maintain bone health. Studies have shown that animals with high levels of phosphorus are negatively affected by their bones, but studies on humans are still less clear, because most The phosphorous in the body is found in the bones, and the body always tries to maintain balanced proportions of phosphorous, but studies have shown that a lot of eating foods that contain phosphorous additives such as cola and spices that are well absorbed, and calcium absorption from them can have a negative effect. On the bones due to the excess of phosphorus, and this leads to bone fractures.
Bones gain hardness through
If we want to maintain healthy and strong bones, we must not only focus on eating foods rich in calcium and phosphorous only, the matter is more complicated than that, but we must take care of bone health by:
- Eat foods rich in calcium
- Getting enough vitamin D
- Get essential nutrients
- Sports and physical activity
- Cut back on caffeine
Eat calcium-rich foods: such as milk, cheese, and fortified drinks such as soy drinks, and green leafy vegetables
Getting enough vitamin D : The body needs vitamin D in order to absorb calcium, and we all know that the most prominent source of vitamin D is from the sun, but a person can get it from the following foods, which are milk, soy, fatty fish such as salmon, yolk Eggs and fortified dairy
Obtaining essential nutrients such as potassium, vitamin K and magnesium in order to help the body absorb calcium, and these important nutrients can be obtained from vegetables, fruits, legumes, eggs, and nuts.
Activity, sports and fitness: A person should not stop physical activity even if he is old, but he must maintain activities for a short period per week, such as 150 minutes per week, the activity can be as simple as walking to work instead of riding the car, or Do stretching exercises such as yoga, or resistance exercises such as lifting weights to maintain healthy muscles and bones.
Cut back on caffeine: Caffeine can reduce levels of calcium absorbed, so an adult should not have more than three cups of coffee per day
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