• Juan Karlos

The Secret Recipe to Stronger Bones

When you are blessed with abundant resources at home, there’s plenty of ways by which you could strengthen your bones. That can be through a form of activity where you have the right tools that you can use, but mostly is what you take in your body. But the good thing is, you don’t really need to have too much to be able to get your bone stronger. You just need the right recipe.


What we mean is that when you know what food is best for you, you can focus on that thing because it can give the best results. That means you don’t have to struggle to have a blind diet to improve your skeletal health, you only need to hit the bullseye. Here we will share with you the right recipe to stronger bones.



Of course, we obviously know that calcium is on the top of this list which is very abundant in milk or other dairy products. Since that is pretty obvious already, we’ll not talk about that further. But are you familiar with Vitamin D and Vitamin K? You’ve probably heard of it. But did you know that they play major roles in your bone health?


Vitamin D plays a vital role in strengthening your bones, both by helping the body digest calcium and by improving the muscles required to prevent falls. Children need vitamin D to develop solid bones and adults need vitamin D to maintain their bones safe and powerful. For people with osteoporosis, instead, nutritional is essential. Studies show that after menopause, calcium and vitamin D can together build stronger bones in women. It also helps with other disorders such as rickets which cause weak bones.


Vitamin K is an essential nutrient that works to build strong bones with calcium. 2 People with higher levels of vitamin K in the blood have higher bone density while people with lower levels of vitamin K are more likely to have osteoporosis at the opposite end of the spectrum. Although known in the coagulation cascade for its importance, vitamin K does have other functions. It is an important nutrient for bone safety, taking part in the carboxylation of several bone-related proteins, controlling osteoblastic marker gene transcription, and controlling bone reabsorption.



Now you know what Vitamin D and K do to your bone, we will share the sources by which you can obtain these nutrients. Very few foods in nature contain vitamin D. Among the best sources are fatty fish flesh (such as salmon, tuna, and mackerel) and fish liver oils. Small amounts of vitamin D are found in egg yolks, cheese, and beef liver. Vitamin K is found in the following foods: green leafy vegetables such as kale, spinach, turnip greens, collards, Swiss chard, mustard greens, parsley, roman, and green leaf lettuce and vegetables such as sprouts from Brussels, broccoli, cauliflower, and cabbage and fish, liver, meat, eggs, and cereals (containing smaller quantities).


If you have bone problems or avoiding having one, you can focus on these types of foods and it helps you develop stronger bones in the future.

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Health and Wellness Centers

Mexico City, Mexico