Calcium Alone Can’t Guarantee Bone Health, You Need These 7 Nutrients Too – News18

Although calcium is often viewed as the primary nutrient for bone health, other essential nutrients such as vitamin D, magnesium, and omega-3 fatty acids also play a key role in maintaining strong, healthy bones.

Bone strength is fundamental to overall health and mobility. Weakened bones can cause persistent pain and difficulty standing or walking. Although calcium is often viewed as the primary nutrient for bone health, other essential nutrients such as vitamin D, magnesium, and omega-3 fatty acids also play a key role in maintaining strong, healthy bones.

Consuming these nutrients in a balanced way can improve bone strength, growth and longevity. Growth hormones, pituitary gland and reproductive hormones also play an important role in strengthening bones.

How to get strong bones?

1. Vitamin D: Vitamin D increases calcium absorption and helps maintain proper levels of calcium and phosphorus in the bones, making bones stronger. Sunlight is the most important source of vitamin D, but it can also be obtained from fish, eggs, and mushrooms.
2. Vitamin K: Vitamin K helps in proper absorption of calcium in the bones, contributing to strong bones. It plays a key role in bone formation. Green leafy vegetables such as spinach, mustard greens, broccoli, cauliflower and avocado are excellent sources of vitamin K.
3. Vitamin C: Vitamin C helps prevent bone loss. Eat fruits like oranges, lemons, kiwi and amla to increase your vitamin C intake.
4. Omega-3 Fatty Acids: Omega-3 fatty acids help maintain bone density and reduce inflammation, thereby strengthening bones. Good sources include fish such as salmon and tuna, as well as flax seeds, chia seeds and walnuts.
5. Phosphorus: Along with calcium, phosphorus is essential for the formation of bones and teeth. It acts as a structural element in bones. Sources of phosphorus include meat, fish, milk, yogurt, cheese, eggs, beans, nuts, and whole grains.
6. Magnesium: Magnesium helps balance the effects of calcium on bone formation and strengthens bones. It enhances the functioning of calcium and vitamin D. Good sources of magnesium include green leafy vegetables, nuts, seeds, whole grains and fish.
7. Zinc: Zinc is essential for bone formation and helps in bone repair and growth. It plays a role in maintaining bone density. Foods rich in zinc include meat, fish, seeds, nuts and whole grains.