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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Our joints, which connect bones and enable movement, can become compromised due to factors like ageing, injury, or chronic conditions like arthritis. However, regular exercise can play a significant role in preserving joint health and preventing issues such as stiffness and pain.
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Calcium is the primary mineral required for strong bones. It is crucial for bone formation and maintenance. Dairy products, leafy greens, and fortified foods are excellent sources of calcium.
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Vitamin D is essential for the absorption of calcium in the intestines. Sunlight exposure, fatty fish, and vitamin D-fortified foods like milk can help meet your vitamin D needs.
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Phosphorus works alongside calcium to form the mineral matrix of bones. It is found in dairy products, meat, and nuts.
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Vitamin K plays a role in bone mineralization and can be obtained from leafy greens like kale and spinach.
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Magnesium is vital for bone health, as it helps convert vitamin D into its active form and aids in calcium absorption. You can find magnesium in nuts, seeds, whole grains, and leafy greens.
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Vitamin C is essential for collagen production, which is a structural protein in bones. Citrus fruits, berries, amla, and bell peppers are rich sources of vitamin C.
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Vitamin A supports bone growth and maintenance. It is found in foods like sweet potatoes, carrots, and spinach.
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Zinc is involved in bone mineralization and can be obtained from foods like meat, nuts, and whole grains.
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Boron has been linked to improved bone health and can be found in fruits, vegetables, and nuts.
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Protein provides the building blocks for bone tissue. Incorporate lean meats, poultry, fish, beans, and dairy into your diet to ensure an adequate protein intake.
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Maintaining healthy bone density is essential for long-term mobility and overall health. A well-balanced diet rich in vital nutrients is a proactive way to support bone health and reduce the risk of conditions like osteoporosis.
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