The chance of developing conditions like osteoporosis can be reduced to a great extent by following a healthy lifestyle. Your diet plays a significant role in osteoporosis prevention, as it is important for you to acquire various nutrients essential for your bone health through your foods. One of the majorrisk factors for osteoporosis is the deficiency of nutrients like calcium and vitamin D.
There is a wide range of nutrients that help to promote your bone health and regulate your bone strength. The following are some of the key nutrients for maintaining the health of your bones.
This is one of the crucial minerals for your bones. It helps to maintain the bone mass that is required for supporting the skeleton. If your body does not get enough calcium, it can result in the loss of bone mass thereby increasing the possibility of developing conditions like osteoporosis.
The amount of calcium required can vary based on age. It is recommended that children between the ages of 1-3 should acquire 700mg of this mineral, whereas, this amount can be 1000mg for children between the ages of 4-8. The calcium requirement can increase to 1300mg from the age of 9 years till teenage. Adults are recommended to get 1000mg of calcium per day.
There is a wide range of foods that are high in calcium. You can include them in your daily diet to acquire enough amounts of this important mineral. Some of the best foods to derive calcium are dairy products such as milk, cheese, yogurt, etc. But if you have milk allergies or are lactose intolerant or vegan, then you can choose soy milk fortified with calcium. Some breakfast cereals and orange juice are also calcium-fortified. There is a lot of other calcium sources including fish, meat, leafy vegetables, grains, almonds, etc.
This vitamin is necessary for facilitating the absorption of calcium in your intestines.
Vitamin D will be naturally produced in your body when you are exposed to sunlight. But if it is not possible for you to get enough sun exposure, you have to get this vitamin from your foods or supplements.
Some other important nutrients for your bones are:
- Vitamin K
- Vitamin A
- Vitamin B12
Acquire these nutrients through your diet or take supplements for promoting bone health and preventing the risk of osteoporosis.