To keep bones healthy, some essential nutrients are required, which make the bones strong and keep them active. It contains many other important nutrients like calcium, vitamin D, magnesium.
Their deficiency can cause bones to become weak, which can lead to problems like osteoporosis, fractures and bone pain. Regular consumption of these nutrients is necessary to strengthen bones. It helps in proper development of bones, thereby reducing the risk of bone-related problems with age. Let us learn about these nutrients which help in bone strength and development.
Essential nutrients for strong bones
calcium- Calcium is a very important mineral for building bones, maintaining their density and strength. Due to its deficiency, bones become weak and the possibility of fracture increases. It can be obtained from milk, curd, cheese, green leafy vegetables and soybean.
vitamin D- Vitamin D promotes the absorption of calcium in the body, which strengthens bones. Sunlight, fish, eggs and fortified cereals are good sources of vitamin D.
phosphorus- Phosphorus along with calcium maintains the density and strength of bones. It can be obtained from meat, fish, eggs and grains.
Magnesium – Magnesium, along with calcium, maintains bone mineral balance and also promotes muscle function. It is found in abundance in nuts, seeds and green leafy vegetables.
protein- Protein plays an important role in the repair and formation of bone tissue. Due to its deficiency, it becomes difficult to maintain the flexibility and strength of bones. To meet this requirement, consumption of legumes, meat and dairy products is beneficial.
Vitamin K- Vitamin K helps bind calcium in bones. Its deficiency can reduce bone density. It can be found in green leafy vegetables such as kale, spinach and broccoli.
Zinc- Zinc is helpful in the development and repair of bones. Nuts, whole grains, meat and seeds are excellent sources of zinc.
Vitamin C- Vitamin C helps the body produce collagen, which is essential for the flexibility of bones. This can be accomplished with orange, lemon, amla and guava.
