Did you know?
- Your bones carry around 99% of total calcium in the body
- There are 26 bones in each foot and 54 in your hands & wrists
- Bones store minerals & aid in red blood cell production
- Bones aid in endocrine regulation
- Your skeleton is responsible for body structure & movements
Since the bones perform such crucial functions, taking measures to keep them fit is essential for your overall health. And getting the correct nutrients for your bones is one of the best ways.
This article will help you learn about five nutrients essential for your bone health and the dietary choices that can provide you with them.
Omega -3 fatty acids
Omega-3 fatty acids are an extremely crucial nutrient obtained from foods that help build and keep your body healthy.
They are one of the main contributors that provide structure to every cell and aid in the healthy functioning of your heart, lungs, blood vessels, and immune system.
Studies suggest that omega-3 fatty acids can improve bone health by increasing calcium absorption from foods. This nutrient can also help minimize the risk of bone ailments such as osteoporosis and arthritis.
The following foods can provide you with an adequate amount of omega 3s:
- Walnuts
- Flaxseeds
- Chia seeds
- Soybeans
- Brussel sprouts
Vitamin C
Vitamin C is an essential nutrient that the body needs for several functions like improving heart health, managing blood pressure, preventing iron deficiency, and boosting immunity.
This nutrient is also crucial for the formation of collagen – a structural protein that helps build bones.
According to research, vitamin C deficiency is one of the most common deficiencies in India, and these foods can help increase its levels:
- Citrus fruits (orange & lemon)
- Chilli pepper
- Strawberry
- Broccoli
- Brussel sprout
- Guava, kiwi & papaya
- Thyme, parsley & kale
Zinc
Zinc is crucial for your skeletal growth and bone regeneration. This nutrient also helps boost your immune system and metabolism
According to studies, zinc can help in the quick healing of wounds and keep your smell and taste senses at the top of their health.
Include the following foods in your diet to ensure that you receive the appropriate amount of zinc.
- Legumes (chickpeas, lentils & beans)
- Flaxseeds, pumpkin seeds & squash seeds
- Nuts (cashew & almonds)
- Dairy products
- Eggs
- Whole-grain foods
- Vegetables & fruits
Manganese
Manganese is another nutrient crucial for keeping the bones healthy. This nutrient combines with calcium, zinc, and copper and helps bone development by supporting bone mineral density.
Having foods rich in manganese also improves your overall well-being by boosting immunity, reducing inflammation, regulating blood sugar levels, improving brain function, and aiding in the functioning of the thyroid gland.
You can get an adequate amount of manganese by consuming the following foods:
- Brown rice
- Chickpeas
- Pineapple
- Spinach
- Whole wheat bread
- Sweet potato
Iron
According to research, iron is an essential mineral necessary for several bodily functions such as making hormones, haemoglobin, and myoglobin.
Studies prove that iron plays a crucial role in building osteoblasts – cells involved in the formation of new bones.
It is important to note that iron deficiency or overload can deteriorate bone health. Therefore, experts suggest having this mineral in moderation.
A few foods rich in iron include:
- Spinach
- Legumes
- Pumpkin seeds
- Quinoa
- Broccoli
- Tofu
- Eggs
- Breakfast cereals
- Edamame
- Sesame seeds
Note: Overconsumption of any nutrient can affect you negatively. Ask your doctor for the right amount suitable for your health.
Final thoughts
The above information helps you learn about the five nutrients essential for healthy bones.
A bone strength test can help you learn about the health of your bones, allowing you to take necessary measures to enhance their health.
Disclaimer: This blog is purely informational. We strongly recommend you consult your doctor before you begin managing any condition based on the information given above.
