Bone-Building Basics

Bone Building Basics

It was a great novelty for me to understand how bone is built.
I heard a lot of information, someone said that vitamin D should be, someone should take calcium, then now what is the truth?
Actually both! (“… You still have 15 things”)
It’s like a brick wall.
Calcium is the brick, vitamin D is the binder, mortar, both are needed.

Calcium, Magnesium D Vitamin

How can these be entered?
It can be in organic and inorganic form.
Inorganic form usually means pills. I also took one, 1-2 calcium tablets a day.

For my recovery, however, I should have taken 18-20 eyes a day.
Intake of such large amounts of calcium and magnesium in tablet form is not recommended and may cause harm.
We overload the kidneys with inorganic substances, even kidney stones can form.

If the calcium you take in is not incorporated well, it does more harm than good.
Calcium will cause calcification.
If all this happens to the damaged bone, it is beneficial if it is deposited in the brain and in the vessel walls, it is inherently harmful.

It is important to note:

ORGANIC       |           INORGANIC

Let’s look at what materials are needed to build bone and what sources we can get them from.


Calcium requirements: ossification, growth, pregnancy, stress, recovery.

Our most important sources of calcium include foods that carry the best proportions of bone-building materials.

Main sources: poppy, hazelnut, oilseeds, sesame seeds, nuts, oatmeal, lentils, corn, beans, peas. Here are some details without claiming completeness:

100 g Parmesan 1335 mg
100 g of bulk cheese 575mg
100 g of peanuts 225mg
100 g almonds 252 mg
100 g of sesame seeds 740mg
100 g of sardines 330 mg
100 g Sheep cheese, Curd cheese 400mg
100 g of pumpkin seeds
100 g of sunflower seeds
100 g of parsley 245mg
100 g of nuts 202mg

Homemade hard goat cheese is very good, I ate this, I don’t know the exact details. Parmesan cheese is also good, the cheapest of which I saw in Tesco.

pastry 40mg     |  poppy 1400mg


It affects the shape of the lime crystals that build up in the bone and calcify there.

Consequences of magnesium deficiency: irritability, muscle weakness, ossification, myocardial infarction, increase in blood cholesterol levels.

Main sources: whole grains, beans, lentils, rosehips, bananas, nuts, hazelnuts, almonds, sunflower seeds, pumpkin seeds.

It affects the shape of the lime crystals that build up in the bone and calcify there. Main sites:
100 g Cocoa 200-414mg
100 g Almonds 170-250mg
100 g Sunflower 170-250mg
100 g Walnut 130-267mg
100 g Hazelnuts 180mg
100 g Millet 70mg

Vitamin D

One of the best sources of vitamin D intake is sunbathing.
I went most between 11am and 2pm when UV-B radiation was strongest. I was 20-25 minutes. I thought that although UV-B radiation is harmful to the body, this is where most of the vitamin D comes from. For me, it was an acceptable risk. I smeared my face with sunscreen. It is important to know that if we apply ourselves with sun milk, vitamin D is not absorbed there. Or if we sunbathe behind a glass wall, I know they lose vitamin D there as well.

Main sources: cod liver oil (or other fish oil) This is where vitamin D is ready.

Besides, what you find that contains vitamin D is just half-truth. They have a vitamin D precursor from which the body produces vitamin D.

If someone needs to take vitamin D, the daily dose is 1,000 IU. To really be absorbed, it also needs some fat, so take it while eating, for example.
The following foods contain vitamin D precursor, from which your body produces vitamin D when exposed to sunlight.
Vitamin D content
100 g Salmon, fresh, wild caught 600-1000 IU
100 g Salmon, fresh, farmed 100-250 IU
100 g Canned salmon 300-600 IU
100 g Canned sardines 300 IU
100 g Canned mackerel 250 IU
100 g Canned tuna 236 IU
Cod liver oil 400-1000 IU / teaspoon
100 g Shiitake mushrooms, sun dried 1600 IU
100 g Shiitake mushrooms, fresh 100 IU
Egg yolk 20 IU / yolk


The physiological role of Si is in bone maturation, when bone building is completed, the Si concentration decreases locally.



One-tenth of bone tissue is water. It has a dry matter content of 35 percent organic matter (such as collagen) and 65 percent inorganic matter.

Sources: jelly, knuckle stew, cup, gelatinous foods, and there is a bottle of collagen. I ate this because I had “big trouble”:


Physiological role: In addition to minerals, vitamins are also needed for bone formation.
In addition to the synthesis of coagulation factors, osteocalcin plays a significant role in the composition, which is the mineralization itself, how structured and solid the bone tissue is.

The vitamin is like a mason in the brick + mortar analogy. You also need a master to put up the wall.
Or in the case of a car, if we have a new car, it is refueled. The vitamin is the lock key that starts the process.

Main deposits: broccoli, cabbage, lettuce, spinach, dark green leaves.


Superfood – foods have this category too, I didn’t even know before the disease
They contain more than average active ingredients – poppy, spirulina, etc