Nutrients To Maintain Bone Health

Healthy bones are a key to a healthy and active lifestyle. Your diet is the major factor that affects the state of your bones, and is therefore why you should focus on proper intake of nutrients on a daily basis. There are multiple nutrients that play an important role in strengthening and maintaining your bones. Some of these nutrients may include:

1. Vitamin D

Vitamin D is an essential micronutrient that your body requires for various bodily functions, including the maintenance of healthy bones. It helps with the regulation of calcium as well as phosphorus, two other nutrients essential for healthy bones that will be discussed later in the blog.

You can fulfil your body’s requirement of vitamin D via direct exposure to sunlight. You can also rely on dietary sources like fortified foods and vitamin D tablets for the same.

2. Calcium

Calcium is an essential mineral that constitutes the bones in your body. Additionally, it helps maintain optimal functioning of your nervous system, heart, muscles as well as cells. When the body does not get enough amounts of calcium, it starts using the nutrient present in your bones, resulting in bone thinning.

You can get enough calcium from dairy products, nuts, seeds, green leafy vegetables, fruits, etc.

3. Vitamin B12

This type of B vitamin has a direct influence on cells involved in the bone-building process of your body. It is especially suggested for individuals over the age of 50 years to aid the maintenance of bone mineral density.

Fish, clams, meat, poultry, eggs, dairy products, fortified cereals, and vitamin B12 tablets are some excellent sources of the vitamin.

4. Phosphorus

Phosphorus is a type of mineral that contributes to bone health maintenance by balancing the effect of acidic foods in your diet. These acidic foods can otherwise be harmful for your bones, and may also lead to a greater risk of conditions like osteoporosis.

Consume whole grains, legumes, and other plant based protein foods to get the required amounts of phosphorus through your diet.

5. Vitamin K

Vitamin K is a micronutrient that plays an important role in the mineralisation as well as formation of bones in your body. Low levels of the nutrient may lead to a decline in bone density, leading to an increased risk of bone fractures.

To get enough amounts of vitamin K, add foods like blueberries, carrots, grapes, spinach, kale, soybeans, blueberries, etc. to your daily diet.

6. Magnesium

When it comes to nutrients as contributors to healthy bones, magnesium should also be included. It plays an important role in the regulation of active forms of vitamin D to aid the absorption of calcium in the body.

Nuts, seeds, legumes, green veggies, avocado, and whole grains are all good sources of magnesium.

Conclusion

These were just some nutrients important for the maintenance of healthy bones. Just ensure that you consume the same in moderation. In case you are unsure about the healthy intake amounts, you can also consult a certified nutritionist or healthcare provider for the same.

Note - This article is written by Brand Desk.