Maintaining your bone health is crucial during the initial phase of life and after the ’30s. The below-mentioned nutrients are required for better bone health.
1. Calcium – Calcium is one of the important nutrients required to keep our bones healthy. Approx. 90% of the calcium in our body is present in bones and teeth. Since our body cannot produce it on its own, therefore, an adequate intake of calcium is imperative for bone health.
Some of the foods rich in calcium are ragi, soybean, kidney beans, milk and milk products.
2. Vitamin D - Deficiency of this sunshine vitamin is prevalent across the world. Deficiency or lack of vitamin D is associated with many adverse effects like poor bone health and metabolism. It is because the prolonged deficiency of vitamin D results in weaker and softer bones that are more prone to stress and fall fractures. Hence, the diet should be rich in vitamin D fortified milk, milk products, eggs, mushrooms and vitamin D supplements.
3. Magnesium – We need magnesium for the stimulation of calcitonin hormone, which helps in the deposition of calcium in the bones from our blood, hence providing strength to our bones. Therefore, magnesium-rich foods like nuts, pumpkin seeds, sunflower seeds, Brazil nuts, green leafy vegetables, legumes, whole grains and avocados are necessary for the diet if you want stronger bones.
4. Phosphorus – Phosphorus is another mineral, which acts with calcium and vitamin D to maintain bone mineralisation. It also neutralises acidic foods in the body, which otherwise may harm our bones. Therefore, it is essential to include foods containing phosphorus in the diet like chicken, meat, seafood, milk, nuts, sunflower seeds, lentil, quinoa and whole grains.
5. Collagen - It provides structure to your joints, bones, ligaments, tendons, connective tissue, hair, skin and keeps nails healthy. The natural food sources of collagen are chicken soup with broth or collagen supplements.
To conclude, the deficiency of important nutrients increases the chances of osteoporosis in the later stages.