Protein supplements
Protein is important for your muscle health. According to a review published in May 2018 in the medical journal Osteoporosis International, high-protein diets are associated with better bone mineral density as well as a lower risk of hip fractures. Protein also plays a role in helping calcium be absorbed in the intestines.
Eat lots of fruits and vegetables
Fruits and vegetables are top sources of vitamin C, which is linked to higher bone mineral density and fewer fractures.
Vitamin C is essential for collagen formation, which is the foundation upon which bone mineralization is built.
Maintain a healthy weight
Obesity is associated with lower bone strength and a higher risk of ankle, leg, and hip fractures. Additionally, obese people are more likely to have certain chronic diseases that can negatively affect bones. Therefore, we need to maintain a healthy weight to be good for our bones and joints.
Mineral supplements
Magnesium and zinc also play a key role in keeping your bones strong. Low magnesium can inhibit vitamin D and calcium balance in bones, while zinc is essential for collagen production.
According to the US National Institutes of Health, experts recommend that women take about 320 milligrams of magnesium per day; Men should supplement about 420 milligrams. We can supplement magnesium from sources such as almonds, spinach, cashews or black beans.
For zinc it's 8 milligrams per day for women; 11 milligrams for men from foods like beef, pumpkin seeds or chickpeas.
