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Bones are known to play a crucial role in stabilizing the muscles as well as shielding the organs of the body from damage. Vitamins and minerals play a major role in strengthening the bones and promoting the health of the body. Osteoporosis is a chronic condition that develops in those who do not consume the required amount of these vitamins and minerals on a daily basis. Osteoporosis is a condition associated with the weakening of the bones, thereby making them more susceptible to injuries.The National Osteoporosis Foundation states that there are almost 10 million people in the United States alone, who suffer from this condition.
Effective Vitamins for Maintaining Bone Health
Vitamin K
Vitamin K is known to play a crucial role in increasing the density of minerals in the bones, thereby preventing bone fractures. The Linus Pauling Institute states that women with high amounts of vitamin K in their bloodstream are at a reduced risk of suffering from bone fractures. Vitamin K is needed by the body for the correct functioning of three proteins that are helpful in maintaining bone health. Vitamin K plays the role of a molecule that helps these proteins to undergo a change in structure. This causes them to be converted to another form.
When transformed into another form, these proteins play a major role in maintaining healthy bones. These three proteins include protein S, osteocalcin and matrix gla protein. According to a research study published in the Journal of Bone and Mineral Metabolism in the year 2000, researchers from Yamaguchi University School of Medicine stated that those who had high levels of osteocalcin in their blood stream were at a lower risk of developing osteoporosis. Several foods contain high amounts of vitamin K and they include lettuce, spinach, kale, broccoli and canola oil. The daily requirement of vitamin K for adults is 120 mg for men and 90 mg for women.
Vitamin C
Vitamin C plays a major role in keeping your bones healthy and strong due to the fact that it helps in increasing the synthesis of collagen. It is also helpful in boosting the activity of alkaline phosphate, which is an enzyme that produces osteoblasts, which are cells that build bone tissue. Vitamin C is also known to possess antioxidant properties that help in preventing bone cells from free radical damage. Vitamin C is available in good amounts in foods such as strawberries, spinach, tomatoes, broccoli and cauliflower. The recommended daily dosage of this vitamin for adults is, 90 mg for men and 75 mg for women.
Vitamin D
Vitamin D is a fat-soluble vitamin that is known to play a crucial role in the absorption of calcium, thereby keeping the bones healthy and strong. Acute deficiency of vitamin D is known to result in brittleness of the bones, causing them to break easily. The recommended dosage of this vitamin is around 600 IU per day for adults. Consult your doctor regarding the correct dosage for your body type, as high amounts of this vitamin can lead to toxicity. Foods that are good sources of vitamin D include fish, egg yolks, beef liver, yogurt, mushrooms, breakfast cereals and orange juice.
