Calcium
is the first thing that pops up in our mind when it comes to protecting bone health. Yes, along with Vitamin D, Calcium is essential for having a strong
skeleton which can survive the rough and tumble of daily life. Calcium-rich
foods should be a part of your daily diet if you want to maintain bone health.
However, researchers have found out that there is another important mineral
which plays a crucial role in strengthening bones and reducing the risk of
fracture. That mineral is Magnesium!
Latest research on Magnesium’s
importance
In a
research paper published in the European
Journal of Epidemiology, Magnesium has been identified as an important
mineral which reduces fracture risk. The importance of Magnesium is not
unknown, as previous studies have found that the mineral is stored primarily in
the bones. Moreover, the role Magnesium plays in promoting bone growth is known
to doctors around the world. However, the study is now able to link this
mineral to reduced fracture risk.
How Magnesium improves bone
strength
The
cells (called Osteoblasts) which help build bone structures need adequate
Magnesium to normalize Calcium concentration in the bones. The body uses
Magnesium along with Vitamin D to protect bone strength. Moreover, this mineral
is used by cellular enzymes to convert Vitamin D to its active form. Even a
mild deficiency of Magnesium can weaken the bones and greatly increase the risk
of Osteoporosis. The weakened bones can suffer from fracture due to a fall or
injury. Thus, Magnesium (along with Calcium) is necessary for the body in order
to keep your bones robust.
Top sources of Magnesium
Fortunately,
this mineral is easily available in foods. All you have to do is to include
such foods in your daily diet so as to enjoy optimal bone health for the long
term. Foods which are excellent sources of Magnesium are as follows:
· Nuts
like walnuts, almonds, peanuts, etc.
· Banana
· Fish
like Tuna and Mackerel
· Soy
beans
· Spinach
· Oatmeal
By Dr.
Shabtab Khalid
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