Having healthy bones is extremely important as they give structure to your body and provide it with a shape. Without having bones our bodies would look like balloons. But just the presence of bones is not enough. To keep the bones healthy, it is very important to maintain their strength and avoid bone conditions like osteoporosis and arthritis.
The Best Orthopedic Doctor in Rawalpindi says that it is very important to incorporate the best nutrients in the body so that your bones don’t lose density and stay away from getting too fragile. If the bones are nourished with great food and diet there are also lesser chances of getting fractures.
It is well known to everyone that calcium and vitamin D do play a huge part in keeping the bones healthy, but it should be kept in mind that along with these two it is very important to do the right exercise and take the needed nutrients for bone health.
Now let’s all have a closer look at what to eat and what nutrients to take for a healthy skeleton and bones.
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Vitamin A
If I say that vitamin A is the Goldilocks for bones then it won’t be wrong. It is very important to know that you are taking the right and the needed amount of vitamin A for your bones. Too much or too little intake can cause serious bone problems.
Too much vitamin A can cause pain in the bones and lower the density of the bones. Vitamin A can be incorporated into the diet by taking it in the form of supplements or it can be taken through healthy food options like:
- Pumpkin
- Tomatoes
- Sweet potatoes
- Leafy greens
- Eggs
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Calcium
The most abundant mineral found in the body is known to be calcium. It is commonly linked to bone health. Calcium is also known to help in the production of enzymes and hormones that help in muscle contraction and in keeping the flow of blood right in the body.
It is essential to know that when there is a deficiency of calcium in the body it starts to extract it from the bones. People who are a lot into the consumption of plant-based foods and non-dairy have a high chance of suffering from calcium deficiency.
It is important to keep a check on what you eat by finding the best high calcium foods for yourself. The best high calcium foods to consume include:
- Yogurt
- Milk
- Cheese
- Cream
- Grains
- Tofu
- Cabbage
- Kale
- Fortified orange juice
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Vitamin D
Vitamin D is so important for bone health that its deficiency can lead to the loss of essential minerals from the bones. And the reason behind this is that the body is unable to absorb calcium unless there is enough vitamin D in the body.
A lot of people believe that we all get vitamin D from the Sun which is true. But, there are a number of food options that can help you out with small amounts of vitamin D. It is beneficial to consume vitamin D-rich foods every day in order to keep the vitamin D levels up.
The best option to get the vitamin D naturally is by consumption of fortified milk, but other options that can help immensely include:
- Liver (beef)
- Egg yolks
- Fatty Fish
- Fortified cereal
- Fortified juice
- Mushrooms (white)
- Fish liver oil
Other Key Nutrients
Other key nutrients that play a vital role in keeping the bones strong and healthy are mentioned below.
Vitamin K
Vitamin K is necessary to be taken in order to keep the formation and mineralization of the bones intact. Helps a lot in channelling the calcium directly to the bones instead of clotting in the blood.
Vitamin K can be consumed easily by opting for foods like kiwi, avocado, asparagus, and other leafy greens.
Magnesium
Magnesium is essential to improve bone strength. Adults who are in their old age are more likely to suffer from magnesium deficiency. It can be consumed by taking calcium supplements that contain magnesium in it. It is found in foods like bananas, nuts, seeds, and spinach.
Vitamin C
Vitamin C helps a lot in collagen formation. Collagen is the major protein that helps in collagen synthesis. Vitamin C can be consumed by opting for options like red bell peppers, broccoli, yellow bell peppers, and even kale.
Conclusion
Taking foods that are good for your bone health can improve your skeleton health immensely. Just like our muscles, our bones do need nutrients that help them stay strong. It is essential to keep a check on the diet in order to take in the right amount of nutrients suitable for bone health. In case of any emergency, make sure to consult with the relevant doctor. If there is no improvement seen, make sure you get yourself checked regularly to know about the deficiencies that you might have.
