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The best vitamins for bones and muscles
The human body is made up of muscles, bones, ligaments, joints, tendons and organs, and each of them are essential for the development of the organism, that is why it is important to know which are the best vitamins for bones and muscles and thus maintain their correct operation.
An adult has 206 bones which fulfill the function of structuring the body, protecting the organs, supporting weight and facilitating mobility; while the muscles occupy 40% of the body, so they are essential for the movement and vital functions of a person.
That said, it's important to know about those vitamins for bones and muscles that help maintain and improve the function of these organs.
Essential vitamins for bones: Calcium and vitamin D
Although Calcium is a mineral, it is essential for the bones and teeth of the body. In fact, it is the mineral with the greatest presence in the body, so having a deficit of it can cause fractures, dental problems, weak nails, hair loss, cramps and difficulty falling asleep.
For its part, vitamin D is the perfect complement to calcium, since it helps in its absorption, preventing bone malformation and muscle weakening. In addition, it favors the muscular, nervous and immune system.
Foods that contain calcium and vitamin D
Vitamin D and calcium can be ingested through medications or food supplements, and even obtain vitamin D by being exposed to the sun; however, eating a balanced diet will end up favoring your body in multiple ways.
Foods that contain vitamin D and calcium are:
Dairy: Source of calcium, vitamin D and B.
Egg yolks: Contains calcium, vitamin D, A, B, E and K, as well as magnesium, iron and selenium.
Salmon and blue fish: Sources of calcium, vitamin D and omega 3 and 6.
Nuts: Contains vitamin D and E, iron and phosphorus.
Cereals: Source of calcium, vitamin E and B, iron and phosphorus.
Spinach and kale: Rich in calcium, vitamin A and K, iron, folic acid and fiber.
Legumes: Calcium conductors and sources of iron and phosphorus.
Vitamins and minerals necessary to care for and regenerate muscles
Although proteins are fundamental in the development and maintenance of muscles, vitamins must also be included in the routine to improve their functioning.
Among the vitamins and minerals necessary to care for and regenerate muscles are:
Vitamin C: Helps collagen production and reduces injuries.
Vitamin D: Promotes increased muscle mass and coordination.
Calcium: Prevents muscle contraction and fights weakness.
Magnesium: Promotes muscle development and recovery.
Potassium: Prevents cramps and fights fatigue.
Silicon: Contributes to muscle regeneration by promoting the creation of collagen and elastin.
Foods full of vitamins that favor muscles:
Dairy products.
Bananas.
fatty fish.
Red paprika.
kiwis.
Broccoli.
Oatmeal and whole grains.
Spinach and vegetables.
Nuts.
Knowing which are the best vitamins for bones and muscles will help you maintain their optimal functioning and promote their development properly.
Remember that eating a balanced diet will always be the best option to contribute to the improvement of your health.
