What should i eat to get stronger bones?

Question

I had a previous question about this but i thought i should make another one.

Two days ago while i was sparring with someone in the karate practise, both of our knees hit each other and it hurt me so much i wasn't able to continue the practise, but not him, he was able to continue and that's when i realised that i have a problem and i shouldn't be hurt so easily because of a simple impact specially after still being in pain the next day when my sensie told me it's a simple hit and it should go away in a little time (by that he meant that i should just rest for the end of the training and it would be fine).

I allready workout alot but i need to know how to get stronger bones, in my previous i got an answer telling me i should get this every day:

1500 mg Calcium
600 IU Vitamin D
25 mg Iron
25 mg Zinc

Can someone tell me in which foods can i get those? And how can i get more muscle to surround my knee and hands? Eggs? Milk?

I really need to know what to eat each day.

Thanks.

CoronaGirl: what is Glucosamine Chrondite and how do i get this (in which kinds of foods?).

Thanks

Thanks for your answers.
I've started to eat 4 boiled eggs a day along with my milk, where can i get those multivitamins from? and are they expensive?

Answer 1

Add to what you have there:

Glucosamine Chrondite: 750mg 2x a day.

This is good for joint support.

Eat proper, and take your vitamins.

Answer 2

Calcium is what will really strengthen your bones. But calcium is not absorbed unless you take in vitamin D because vitamin D facilitates the absorption of calcium into the bloodstream and eventually your blood. Zinc and iron will aid the absorption too. You can get a multivitamins that contains all these. It will work faster than just "food". And you can back-up the vitamins with fod. And of course milk is the ultimate source of calcium. Fresh milk. Or you can try yogurt drinks, read on the nutrient labels and see which has the highest calcium value and take that one. Eggs could help. All kinds of veggies will help. And exercise helps strengthen bones. stretching exercises are for muscles but bending for your joints. try looking up for range of motion exercises these are the one's that help the bones. take the vitamins from the answer you got yesterday. looks like you got a doc wrote you a prescription for free.

Answer 3

just keep in mind the angles at which your knees impacted. that can make a big difference in potential injury. also remember that if you have had a knee injury in the past, it will be much easier to re-injure.

Answer 4

also drink milk and eat lots of green vegetables that are leafy like cabbage, spinach etc

Answer 5

Heaps of Calcium help strengthen your bones………… so calcium rich milk etc. helps!!!

Answer 6

you should eat alot of meatit has alot of iorn fish aswell and if you take fish oil tablets they do alot if you eat salad alot like lettice good luck