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

Last Updated:December 04, 2024, 20:57 IST

While calcium is often seen as the primary nutrient for bone health, other essential elements like 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. Weakening bones can lead to persistent pain and difficulty in standing or walking. While calcium is often seen as the primary nutrient for bone health, other essential elements like vitamin D, magnesium, and omega-3 fatty acids also play a key role in maintaining strong, healthy bones.

By consuming these nutrients in a balanced manner, bone strength, growth, and longevity can be improved. Growth hormones, the pituitary gland, and reproductive hormones also play a crucial role in strengthening bones.

How To Get Strong Bones?

1. Vitamin D: Vitamin D enhances calcium absorption and helps maintain the correct levels of calcium and phosphorus in the bones, making them strong. 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 aids in the proper deposition of calcium in the bones, contributing to bone strength. It plays a key role in bone formation. Green leafy vegetables like spinach, mustard leaves, broccoli, cauliflower, and avocado are excellent sources of vitamin K.
3. Vitamin C: Vitamin C helps prevent bone degradation. To boost your vitamin C intake, consume fruits like oranges, lemons, kiwis, and amla.
4. Omega-3 Fatty Acids: Omega-3 fatty acids help maintain bone density and reduce inflammation, thus strengthening the bones. Good sources include fish such as salmon and tuna, as well as flaxseeds, chia seeds, and walnuts.
5. Phosphorus: Along with calcium, phosphorus is essential for the formation of bones and teeth. It serves 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 in bone formation and strengthens bones. It enhances the function 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 aids in bone repair and growth. It plays a role in maintaining bone levels. Foods rich in zinc include meat, fish, seeds, nuts, and whole grains.