Ways to get more vitamins
The best way to get more vitamins and minerals into your body is to eat a well-balanced diet full of vegetables, fruits, lean meats and whole grains. This is because they help your body fight off the common cold and aid your immune system. Many of these foods are also great sources of antioxidants, which are vital for health. Below are some tips to help you add more vitamins and minerals to your diet.
Eat plenty of vegetables. They’re easy to add to many foods, and you can make them even more interesting by dipping them in a delicious sauce or spread. Another tasty way to get extra vegetables is to mash up avocado, which is an excellent sandwich spread. Mix it with diced tomatoes, spinach, and a slice of cheese. You can also put it on your favorite bagel or add it to your sandwich.
While vitamin A promotes osteoblast differentiation, it can also inhibit bone resorption and promote osteoclast formation. Its effects depend on the presence of osteoclastogenic cytokine RANKL. In studies in mice, vitamin A increased RANKL expression and decreased the RANKL inhibitor osteoprotegerin (OPG). Exogenously added OPG inhibited the effects of vitamin A, as it reduced the expression of RANKL. Moreover, vitamin A stimulates osteoclast differentiation.
A dietary supplement rich in vitamin A can protect the body against osteoporosis. It is a good way to supplement your diet without increasing your risk of osteoporosis. The vitamin is available in various forms, including preformed and non-preformed. Beta carotene is found naturally in many plant foods and is sometimes used in vitamin supplements and fortified foods. For people with vitamin A deficiency, limiting the amount of animal liver and palmitate is the best solution.
Almost half of our bones are composed of protein. The bone protein matrix undergoes continual remodeling and turnover. The cross-linking of collagen molecules occurs through posttranslational modifications of amino acids. Collagen fragments released during remodeling cannot be used to rebuild the bone matrix. Therefore, an adequate amount of dietary protein is required to maintain bone mass. But how much protein should we be eating? The answer to that question is more complicated than you may think.
The American Society for Nutrition, a nonprofit group, evaluated the evidence for the effects of protein on bone health. The authors included observational studies that accounted for patient and study characteristics, and those that reported on protein intake per unit of energy-adjusted calories. The researchers rated three of these studies as moderately effective in determining the effect of protein intake on fracture outcomes and BMD. The studies on total fractures and bone turnover markers had very low quality evidence.
A meta-analysis of RCTs concluded that increased protein intake reduced the risk of hip fractures in older adults. However, the body of evidence presented was not strong enough to boost the current RDA for protein intake in older adults. The authors also found no known conflicts of interest among the researchers, and no significant financial support could have influenced the results. A dietary protein supplement can help people who are concerned about protein and bone health. The body needs amino acids to maintain bone health.