5 essential nutrients for healthy bones
Certain nutrients have a significant role in maintaining your bone health.
Hence, a deficiency in these nutrients may cause several bone-related issues, which can become more critical with time.
As you may know, the foods you consume have a direct impact on every organ in your body. The nutrients from those foods aid in the health and functions of those organs and reduce your risk of a number of issues in the long run.
Now, when it particularly comes to maintaining healthy bones, certain nutrients should be consumed regularly and in the proper amount. In this article, let’s get a look at the most important ones among them.
A deficiency in any of these nutrients can lead to osteoporosis and numerous other bone-related issues.
Calcium is the main mineral in your bones
Calcium is the most important ingredient in your bones. It boosts bone mineral density and also reduces your risk of osteoporosis. If you don’t get enough calcium, your body will start taking it from the bones, which further weakens your bones and leads to several issues.
It’s naturally present in milk, cheese, yogurt, almond, tofu, green leafy vegetables, etc.
Vitamin D aids in calcium absorption
Vitamin D significantly helps your body to absorb calcium from food. Also, it supports bone density and improves the overall functioning of your bones. As studies have found, people with low levels of vitamin D are at a higher risk of developing bone-related issues.
While sunlight is the best source of vitamin D, it’s also present in several food items including milk, fortified cereal, salmon, and more.
Protein makes up about 50% of your bones
Protein is required to build bones and muscles in your body. It strengthens bones, maintains their stability, and further reduces your risk of bone-related issues in the long run. It also aids in the absorption of calcium in the body, which is associated with bone formation.
Hence, it’s recommended to maintain a diet rich in protein. It’s naturally found in lentils, legumes, dairy, nuts, seeds, broccoli, whole grains, and more.
Magnesium maintains bone mineral density
Studies have found that people who eat a magnesium-rich diet have a higher bone mineral density. This mineral also supports bone crystal formation, which is associated with a reduced risk of bone fractures. What’s more, it helps calcium and vitamin D to get absorbed in your body.
Magnesium is present abundantly in foods like nuts, legumes, whole grains, avocados, kale, okra, bok choy, and more.
Vitamin K prevents the loss of calcium from bones
Vitamin K (especially vitamin K2) prevents the loss of calcium from your bones. Also, it modifies osteocalcin which is a protein involved in bone formation. Besides, it also increases bone density and decreases bone resorption by osteoclasts. A vitamin K-rich diet may lower your risk of fractures to a significant extent.
It’s found naturally in kale, spinach, broccoli, soybeans, carrots, collards, blueberries, pumpkin, grapes, and more.
Besides the above-mentioned nutrients, the list also includes zinc, phosphorus, vitamin A, vitamin C, omega-3 fatty acids, etc.