Bone Health: To keep bones healthy, some essential nutrients are needed, which strengthen the bones and keep them always active. Many other nutrients like calcium, vitamin-D, magnesium are important in this.

Due to their deficiency, bones can become weak, causing problems like osteoporosis, fractures and bone pain. Regular intake of these nutrients is necessary for strengthening bones. They help in proper development of bones, reducing the risk of bone-related problems as we age. Let us know about these nutrients that help in strengthening and developing bones.

Essential nutrients for strong bones

• Calcium- Calcium is a very important mineral for the formation of bones, which maintains their density and strength. Its deficiency weakens the bones and increases the chances of fractures. It can be obtained from milk, yogurt, 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 works together with calcium to maintain bone density and strength. It can be obtained from meat, fish, eggs, and grains.
• Magnesium- Magnesium, along with calcium, maintains the mineral balance in bones 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 tissues. Its deficiency makes it difficult to maintain the flexibility and strength of bones. To fulfill this requirement, the consumption of pulses, meat, dairy products is beneficial.
• Vitamin K- Vitamin K helps bind calcium in the bones. Its deficiency can lead to low bone density. It can be found in green leafy vegetables such as kale, spinach and broccoli.
• Zinc- Zinc helps in bone growth and repair. Nuts, whole grains, meat and seeds are good sources of zinc.
• Vitamin C- Vitamin C produces collagen in the body , which is essential for the flexibility of bones. This can be fulfilled by oranges, lemons, amla and guava.