Keep Your Musculoskeletal System Strong....Eat a Balanced Diet

Vegetables are great for your bones AND muscles.

Vegetables are one of the best sources of vitamin C, which stimulates the production of bone-forming cells. Kale and peppers lead the way!

Calcium and Vitamin D regulate muscle contraction and aid in muscle development. Broccoli and mushrooms are key here!

Vegetables also seem to increase bone mineral density, also known as bone density.

Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.

A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults Eating lots of vegetables has also been found to benefit older women.

A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them.

Getting enough protein is not only important maintaining and building muscle mass, it’s also very important for healthy bones. In fact, about 50% of bone is made of protein.

Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown.

In a large, six-year observational study of over 144,000 postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and total body.

What's more, diets containing a greater percentage of calories from protein may help preserve bone mass during weight loss.

The Yalich Clinic of Glen Burnie… “Keeping You in the Game” since 1986!

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