Bones are vitally important elements of the body because they provide support and form to the body while also allowing for effortless movement. 206 bones make up the structure of an adult body, which is composed of connective tissues and specialized bone cells. Although bones tend to deteriorate as you age, eating a nutritious diet might help you avoid diseases such as osteoporosis and other bone-related or muscle and joint disorders in the first place. Despite the fact that calcium is believed to be one of the most important nutrients for maintaining bone health, it is not always the only vitamin that you require for strong bones.
Calcium
Calcium is believed to be the most important nutrient for the bones, as it is required by the bones to function properly. It is necessary for the development and maintenance of strong bones, as well as the facilitation of other key bodily activities such as muscle control and blood circulation. Know that the human body does not manufacture calcium on its own? The majority of the calcium that we consume comes from the foods that we eat; therefore, it is crucial to consume a variety of calcium-rich foods such as dairy products, broccoli, oats, soya, green leafy vegetables, almonds, and figs, amongst other things.
Vitamin D
Vitamin D, also known as the “sunshine vitamin,” is essential for the development of healthy bones and the absorption of calcium from our diet. When it comes to getting this nutrient, direct sunshine is the finest source. Mushrooms, egg yolks, fatty fish, and soy milk are examples of foods that are high in vitamin D.
Vitamin C
Dietary vitamin C promotes the development of healthy bones and also assists in the creation of collagen, which is the fibrous component of bones and cartilage. The vitamin C found in citrus fruits such as oranges, grapefruit, and strawberries, and even broccoli and bell peppers are a strong source of antioxidants.
Vitamin K
Vitamin K is required to enhance bone mineral density, which is particularly important in those with weak bones, hence reducing the risk of bone fractures. Basil, thyme, parsley, lettuce, cabbage, and cauliflower are just a few of the foods high in vitamin K that you can eat.
Magnesium
Magnesium is essential for the development of the bones’ structural integrity and for the continued strengthening of the bones. Senior citizens are more prone than younger adults to be magnesium deficient. Foods that are high in magnesium are found in a variety of foods such as green vegetables, legumes, pumpkin seeds, and bananas.
Protein
Sufficient daily protein consumption can aid in the absorption of calcium and the prevention of the risk of bone thinning. It also has an effect on bone mass, which aids in the preservation of bone strength. Including high-protein foods in your diet, such as yogurt, eggs, oats, broccoli, beef, and cottage cheese, will help you develop stronger bones.
Phosphorus
Several minerals, including phosphorous, aid in the absorption of calcium in the body. Calcium is one of these nutrients. Meats, seafood, dairy products, and fruits such as avocados, grapes, figs, and bananas are some of the foods that are high in phosphorus.