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The most important vitamins for bone health

Bones play a number of important roles: in addition to allowing movement and protecting organs from the environment, they also remove many substances, such as calcium and phosphorous. It is essential that we build strong, healthy bones in childhood and adolescence, and we can do so much in adulthood – not only can we do it, but we also have to do it, because only with awareness and attention. Osteoporosis and its associated symptoms can be reduced dangerous. Below we’ve rounded up the vitamins that support bones the most.

We can support our bones with many vitamins. Fot: Getty Images

Vitamin A.

Vitamin A or retinol is a vitamin necessary for the maintenance of bone tissue and the healthy growth of bones. It can also be formed in the body from its components, provitamins: the most common components are various carotene compounds, of which bta-carotene is the most active. Other sources of vitamin A are various intestines, egg yolks, milk, dairy products, and sea fish. In provitamining, delicacies such as sargarba, sttk, apricot or watermelon are used.

Daily need for vitamin A: 900 mcg for adults and 700 mcg for women.

Vitamin D

Vitamin D or calciferol is also an essential vitamin and can produce levels of its components in the body to produce UV rays. Necessary for the absorption and incorporation of calcium and phosphorous (two important components of bones), Contributes to the process of bone formation, to the healthy growth of bonesBut it also helps bones heal faster after a long time. There are two types, Vitamin D2 and Vitamin D3, the first is found in plants, and foods of animal origin are a mixture of the two. Mj, eggs, milk and dairy products, mushrooms and oily fish are rich in vitamin D.

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Daily requirement of vitamin D: 19 s 70 v kztt mind a frfiaknak, mind a nknek 15 mcg, 70 v fltt 20 mcg.

Vitamin K

The fat-soluble vitamin K or phylloquinone plays an important role in maintaining bone strength and preventing bone breakdown – it’s no coincidence that low levels of vitamin K have been linked to research. Bone and low bone density with increased risk. As in the case of vitamin D, there are two types of vitamin K: vitamin K1 and vitamin K2. It also has provitamin menadione. Leafy greens, broccoli, and Brussels sprouts contain a lot of vitamin K.

Daily requirement of vitamin K: 120 mcg for adults and 90 mcg for women over 19 years old.

Vitamin B12

Vitamin B12 is also known as water-soluble vitamin, cobalamin, or cyanocobalamin. From the point of view of bones, it is especially important to introduce the right amount into the body, as it supports bone health; Low levels of research suggest that both men and women may be associated with an increased risk of osteoporosis. interest, but It can only be found in foods of animal origin, is not in the botanical origins, so the botanical orientation is important. Most of the vitamin B12 is hidden in MJ as well as fish and fish, but it is also found in small amounts in milk and dairy products.

Daily Vitamin B12 Requirements: Over age 19 kidneys for both women and men 2.4 mcg.

Vitamin C

Dissolve vitamin C in water, everyone thinks it’s the main defense of our immune system, even though bones are very important. It is indispensable for the formation of collagen, which is the basis of bone mineralization (in case of vitamin C deficiency, bone collagen may be damaged). Studies have linked higher levels of vitamin C with higher bone density. The best sources of vitamin C include broccoli, peppers, cauliflower, kale, lemons, oranges, strawberries, and sauerkraut.

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Daily requirement of vitamin C: Vaillant Verviacnac 90 mg, Ncnic 75 mg.