Bone health: A healthy diet promote overall health as well as keeps your bones healthy. Here are some essential nutrients you must add to your diet other than calcium and vitamin D for optimal bone health.
Bone health: You must add vitamin C, zinc and omega-3 fatty acids to your diet
A healthy diet is one of these. It is commonly believed that only calcium and vitamin D are required for healthy bones. Maintaining healthy bones is crucial for your body to function properly. Since childhood, it is necessary to follow all the steps that can help build and maintain bone health.
Bone health: Best nutrients to keep bones healthy
“When it comes to healthy bones, the first thing that comes to our mind is calcium and vitamin D. But in reality, there are many more vitamins and minerals involved for keeping your bones strong as you age,” Batra writes in her post.
According to the nutritionist you need to consume optimum levels of vitamin K, magnesium, zinc, omega-3, good quality protein, vitamin A and vitamin C for healthy bones.
Dairy takes a lot of credit for building strong bones. Dairy does have good quality and amount of calcium and phosphorus for building healthy bones. But you need to focus on other essential foods as well.”
You must add plenty of vegetables to your diet, especially those rich in vitamin A and C. Vitamin C helps in collagen formation that increases bone mineralization. Batra recommends including at least three to four servings of vegetables to your diet.
Other tips for healthy bones
Start doing strength training exercises-
These exercises will help in increasing bone as well as muscle density. “Start with strength training 3-4 times a week. Initially you can perform 15-20 minutes of strength training in a day. No need to lift heavy weights but find the right workout for you,”
A healthy body weight promotes bone health. But do not fall for crash diets or a calorie deficit diet for weight loss as these can negatively affect your overall health including bones.