To lead a healthy life, we must have strong bones. Fragile bones increase the risk of bone fracture. A healthy diet is needed for building strong bones. Calcium, magnesium, vitamin D and vitamin K are the essential nutrients needed by the body to build strong and healthy bones. Intake of these nutrients in adequate quantity since childhood could significantly reduce the risk of osteoporosis and related bone fracture.
This is the most important mineral needed for building bones. The bone mass reaches the peak during early adulthood. Studies have shown that by increasing calcium intake during childhood you can create a sizable calcium deposit in the bones, which could lower the rate of loss in bone mass during adult life. Regular intake of calcium throughout your life could help to retain normal bone mass. To build strong bones, teenagers should have around 1,300 mg of calcium per day. At least 1000 mg of calcium is considered adequate for healthy adults. After menopause, women should increase their daily calcium intake to 1,500 mg. The common sources of calcium are milk and milk products. Dark green leafy vegetables are also rich in calcium.
Vitamin D helps the body to absorb and use calcium. If you are suffering from vitamin D deficiency, your bones could fail to get enough calcium. Vitamin D deficiency is associated with loss in bone mass, osteoporosis and increased risk of bone fracture. Exposure to sunlight helps the body to manufacture vitamin D. Fish, egg, vitamin D fortified milk products and cereals are common dietary sources of this essential bone nutrient.
Magnesium helps to regulate the flow of calcium in the body. It helps to deposit calcium on the bones. To prevent loss in bone density, you must consume magnesium rich foods regularly. Magnesium intake between 300 and 750 mg is essential for building strong bones. Dark green leafy vegetables, whole grains, seeds, nuts, soy, meat and fish are common sources of this mineral.
According to several studies, similar to vitamin D and magnesium, vitamin K also plays an important role in bone metabolism. Intake of vitamin K could reduce the risks of osteoporosis and bone fracture. Leafy green vegetables such as spinach, mustard greens and Brussel sprouts are rich sources of vitamin K.