According to Dr. Yogesh K, Consultant - Orthopedics, Fortis Hospital, Bengaluru (India), adding the right amount of other nutrients to your diet is as important as calcium supplementation for your health. bone health.
Vitamin D
Vitamin D is one of the most important vitamins your body needs to maintain health. Vitamin D is needed for calcium to be absorbed in the intestines. In addition, it also helps increase bone density and maintain healthy bone health. To increase your vitamin D intake, you can supplement foods such as fatty fish, fortified foods (milk, cereals) and egg yolks.
Magnesium
Like all vitamins, minerals also play an extremely important role in maintaining our health and magnesium is one of them.
Magnesium also reduces the risk of osteoporosis in postmenopausal women. Magnesium is found in green vegetables (broccoli, kale, collard greens, okra), seeds (sesame, chia), nuts, beans, whole grains, avocados.
Phosphorus
Phosphorus is another important nutrient for bone health; is part of bone minerals and important for neutralizing acidic foods that would otherwise harm bones. Foods rich in phosphorus are soybeans, fish, meat, milk, eggs, legumes and whole grains.
Vitamin A
Vitamin A can improve vision, maintain nerve function, ensure healthy skin, and is important for your bone health.
Vitamin A affects bone-forming cells and bone-resorbing cells to help improve the strength of bones and teeth. Foods rich in vitamin A are sweet potatoes, beef liver, spinach, carrots, melon, mango, fortified foods and eggs.
Zinc
Zinc is an essential micronutrient in the diet because of its fundamental role in gene expression and cell development. For bone health, zinc is responsible for bone mineralization and stabilizing receptor proteins for vitamin D and protein synthesis. Zinc is found in shellfish, beef, pork, nuts, beans, whole grains and yogurt.
