4 nutriments essentiels pour la santé des os

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Nous avons tous besoin de nutriments pour garder la santé, les uns complètent les autres, le processus est tout simplement surprenant ! A part le calcium et la vitamine D que la plupart des gens connaissent, il existe plusieurs vitamines et minéraux essentiels qui contribuent au bien-être de vos os. Si vous vous souciez de la santé de vos os, voici la liste des nutriments dont vous avez besoin au quotidien !
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1) Les vitamines K

Produits laitiers

La vitamine K est un nutriment essentiel pour la solidité des os, la vitamine K2 notamment. En effet, on a réussi à démontrer que cette vitamine améliore la densité osseuse chez les patients atteints d’ostéoporose. La vitamine K2 active l’ostéocalcine, une protéine nécessaire pour l’absorption du calcium. Ce type de vitamine K permet aussi la diminution de l’inflammation globale dans le corps. Cette action est utile pour les os car l’inflammation augmente la production d’ostéoclastes. Ces derniers sont des cellules qui fragilisent les os. Les bonnes sources de vitamine K2 sont les foies de veau, de volailles… le poulet, les produits laitiers et le soja fermenté.

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2) Les vitamines B

Aliments

Les vitamines sont souvent associées à l’énergie, pourtant ce sont des nutriments nécessaires pour la santé de vos os. Les vitamines B6 et B12, l’acide folique et la riboflavine empêchent l’augmentation des niveaux d’homocystéine dans votre corps. L’homocystéine nuit énormément à la solidité des os et interfère avec la réticulation du collagène qui entre dans la composition des os. Les aliments riches en vitamines B sont le poulet, le foie de veau, les céréales… Il faudrait donc s’approvisionner en vitamines B pour garantir la solidité de vos os !

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3) La vitamine C

Fruits et légumes

La vitamine C stimule le système immunitaire, combat les radicaux libres, et rend la peau saine et éclatante. Ce que vous ignorez, c’est que cette vitamine participe activement à la santé de vos os. C’est une partie importante de la matrice osseuse ! La vitamine C stimule les cellules qui renforcent vos os, les ostéoblastes, et ce n’est pas tout, la vitamine C diminue l’inflammation qui stimule les ostéoclastes. La vitamine C est présente dans les oranges, les baies, les choux… La prochaine fois que vous en mangez, sachez que vous faites du bien à vos os !

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4) Le magnésium

Les algues

Le magnésium est un minéral qui active plus de 300 enzymes impliquées dans la production de l’enzyme de l’ATP ! Si vous vous rappelez un peu de vos cours de biologie, c’est la forme d’énergie qu’utilise le corps humain. Le magnésium permet de convertir la vitamine D en sa forme active et régule la sécrétion de calcitonine. Cette hormone maintient les niveaux de calcium dans le sang. Votre corps utilise plus de magnésium en cas de stress, il est donc impératif de s’en procurer suffisamment et régulièrement. Les sources de ce minéral comprennent les algues, les germes de maïs ou de blé, les fruits secs et oléagineux, les haricots verts… Pour terminer, je vous conseille de consommer les graines de citrouille car elles sont d’excellentes sources de magnésium et de zinc, ce dernier est tout aussi important pour la santé de vos os. Ces nutriments sont essentiels pour votre santé en général et la santé de vos en particulier, pensez à vous en procurer quotidiennement en incluant les exemples cités dans votre régime alimentaire. Portez-vous bien !

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