Over the years, bones become increasingly weaker, so vitamins are always an ally when it comes to maintaining them. We usually talk about vitamin D because it helps absorb calcium, according to National Geographic. But this is not the only case.
The journal points out that numerous recent studies have shown that there are others that are also key. These are vitamins A, B, C, E and K. “The state of the research varies from vitamin to vitamin,” but it points to the fact that bone formation is a complex process that requires many nutrients, Bess says. a scientist from the Center for Dietary Research on Aging at Tufts University (USA), who was not involved in the review but has long studied the effects of diet on bones.
It should be noted that quantity must be taken into account. Their high consumption may be counterproductive. That’s why people who don’t have a severe vitamin deficiency identified by blood tests should get their vitamins from food rather than from supplements, says Lucette Talamas, a registered dietitian at Baptist Health South Florida in Miami, US.
Five Vitamins for Better Bones
Vitamin A: Found in sweet potatoes, carrots, cantaloupe, leafy greens and fortified milk. According to National Geographic, this prevents bone from dissolving during bone remodeling. According to the same journal, the body can also make vitamin A from carotenoids—yellow, orange, and red pigments found in fruits and vegetables. Eating more of these colorful foods is associated with fewer hip fractures in men (but not yet in women).
Vitamin B (highlighting B6, B9 and B12). This includes salmon, beef, tuna, chickpeas and dairy products. The journal points out that the main framework of bones is collagen, which Dawson-Hughes describes as the “scaffold of bone.” Collagen is strengthened when its constituent amino acids are twisted like a rope. B vitamins are an integral part of this rolling process; Without these vitamins, “you won’t get the strength,” he says.
Vitamin C. It is found in citrus fruits, strawberries, tomatoes, peppers, Brussels sprouts and cabbage. This is likely important for both bone breakdown and repair. Like B vitamins, it is also involved in the twisting of collagen fibers in bones.
Vitamin E. Found in almonds, peanuts, sunflower seeds, spinach and red peppers. A affects cellular proteins responsible for the decomposition and formation of bones. It is also an antioxidant
Vitamin K. It is found in cabbage and green leafy vegetables, as well as avocado, kiwi, soybeans and pumpkin seeds. It plays a critical role in attracting and fixing calcium needed for bone mineralization.