Ever since we can remember, we have been taught that it is important that we have strong bones. Aside from milk, are you making sure you are eating foods that help in giving you a strong body structure?
The first thing that pops into our heads is, of course, calcium. Next would be vitamin D. The most abundant mineral in our body is calcium while vitamin D is essential in absorbing calcium. Now, did you know that there are also other nutrients at play when we talk about bone strength and health? Here are some key nutrients you need to take a look at.
2% of a person’s total body weight is made up of calcium. It is mostly stored in a person’s skeleton. To make sure this is included in your diet, consume milk, other milk products, almonds, and leafy veggies.
It is known that the role of vitamin D is to help in absorbing calcium from a person’s digestive tract. You can find this in fatty fish, liver, and other fortified food. Alternatively, you can also look into supplements.
To maintain the calcium balance in your body, you need to include potassium in your diet. In addition, potassium also helps in reducing the loss of calcium in the urine. You can find this in bananas, tomatoes, leafy veggies, sweet potatoes, peaches, oranges, melons, and beans.
This is the second most abundant mineral in our bodies. When combined with calcium, the crystalline structure of our bones is formed. It is pretty easy to find phosphorous in anyone’s diet – you can get it from fish, milk, meat, poultry, seeds, nuts, whole grains, and beans.
To form collagen, which is the protein matrix of our bone tissue, it is important that we get sufficient vitamin C. You can get your supply of vitamin C from fruits filled with citrus, tomatoes, strawberries, kiwi, peppers, broccoli, and leafy greens.
This is a type of mineral that helps the body’s use of its other nutrients for bone building, which include phosphorus, vitamin D, and magnesium. You can get it from dried fruits like raisins, apricots, prunes. This can also be found in peanut butter and even avocados.
To produce the hormone calcitonin that helps in moving calcium for the bloodstream and then into the bones, magnesium is needed in order to stimulate its production. This is also needed in converting vitamin D to get to its active form – which then supports absorption of calcium. Get this from leafy greens, nuts, seeds, beans, and whole grains.