5 Best Vitamins and Nutrient Sources to Strengthen Your Bones - The Koch Family
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5 Best Vitamins and Nutrient Sources to Strengthen Your Bones

Nothing can trouble your health and lifestyle as much as weak and vulnerable bones. While strong and healthy bones may not be a priority in your health and fitness regime during the early parts of your life, the need for it is surely felt in old age.Women are particularly vulnerable to have weak bones and joints after and around the age of 40 and osteoporosis remains to be one of the most dangerous health threats to women. There is little doubt that adequate care of the health of your bones is a much better trade instead of opting for painful and expensive treatments, which never really allow you to regain the strength of your bones.

It is actually fortunate that the best way that you can strengthen your bones is through improving your diet. There are several nutrients which can effectively strengthen your bones.

Probably the most important nutrient for building strong bones is Calcium. Calcium is a mineral which is the major constituent of bones and teeth, which is where 99% of it is concentrated in the human body. Calcium is also essential for a number of other bodily functions. Deficiency in calcium leads to weaker bones and an increased risk of osteoporosis, apart from other health threats.

Calcium is found in the following diet sources.
  • Low fat dairy food items
  • Calcium-fortified products
  • Yogurt
  • Canned Sardines
  • Salmon
  • Spinach
  • Chinese Cabbage
  • Broccoli
  • Rhubarb
  • Figs
  • Almond
  • Hazelnut
  • Pistachio
  • Seaweeds

Vitamin D
While Calcium is essential for the strength of your bone structure, its effect will not be complete without Vitamin D. Vitamin D is as critical for strong bones as calcium and is needed to absorb it.

Vitamin D is an important element of the diet needed to help get strong bones. The deficiency of Vitamin D can lead to weak bones, osteoporosis and rickets.

The prominent diet sources of Vitamin D are:

  • Mushrooms
  • Alfalfa
  • Canned Sardines
  • Canned Tuna
  • Salmon
  • Catfish
  • Egg
  • Beef Liver
  • Fish Liver Oils

Magnesium is another important nutrient that helps in the absorption of calcium. Magnesium plays a central role in helping the body absorb calcium from the intestinal tract to add to the strength of your bones. Though rare, Magnesium deficiency could lead to conditions such as osteoporosis and weak bones.

Magnesium can be found in food sources such as:

  • Spinach
  • Other Green Vegetables
  • Coffee
  • Cocoa
  • Nuts
  • Seeds
  • Unrefined grain

Vitamin A
Another important element of a diet useful for bone health is Vitamin A. Vitamin A is known to promote bone metabolism. However, excessive regular intake of Vitamin A could actually prove to be harmful to the strength of bones.

Important food sources for Vitamin A are:

  • Cod Liver Oil
  • Carrot
  • Liver
  • Apricot
  • Cantaloupe
  • Broccoli Leaf
  • Sweet Potato
  • Butter
  • Spinach
  • Pumpkin
  • Kale
  • Cheddar Cheese
  • Egg
  • Apple

Omega-3 Fatty Acid
Omega-3 Fatty Acid is a polyunsaturated fat which is widely known to be found in marine food sources. Research has found an association between high bone density and Omega-3 fatty acid.

The best food sources for Omega-3 fatty acid are:

  • Fish Oil
  • Sardine
  • Herring
  • Salmon
  • Canned Tuna
  • Cod
  • Catfish
  • King Mackerel
  • Flaxseed
  • Butternuts
  • Hempseed
  • Kiwifruit

While it is never too late to include the right nutrients for promoting the health of your bones in your diet, it is better to do so as soon as possible. Following the right diet in early age could prove useful later in old age.


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