Role of Nutrition to Boost Bone Health
Adequate nutrition is crucial for maintaining good bone health.4
Calcium increases bone mineral density, and its dietary sources include dairy products, turnip greens, lady fingers, mustard greens, and broccoli.5,6
Vitamin D is necessary for calcium absorption, and fatty fish (swordfish, salmon), fortified foods (dairy and cereals), and egg yolk are its major sources.4
Magnesium regulates calcium and vitamin D and is available in vegetables such as lady fingers and beet greens; seeds such as sesame and chia, nuts, legumes, and avocado.4,6
Potassium maintains the acid-base balance and prevents bone loss; fruits, vegetables, and whole grains are the sources of potassium.4,7
Vitamin K is involved in bone matrix formulation, where mineralization happens. Dark green leafy vegetables such as spinach and turnip greens are dietary sources of vitamin K