Not just calcium and vitamin D, you need these many nutrients for healthy bones.
- You need several nutrients for healthy bones
- Maintain a healthy weight to improve bone health
- Strength training also helps improve bone health
Maintaining healthy bones is crucial for the proper functioning of your body. From childhood it is necessary to follow all the steps that can help build and maintain healthy bones. Healthy eating is one of them. It is commonly believed that only calcium and vitamin D are necessary for healthy bones. In fact, there are several other nutrients that you need to consume on a regular basis. Breaking this myth, nutritionist Lovneet Batra shared a video on Instagram. In the video, she shares a list of nutrients and healthy practices you should follow to ensure healthy bones. Read on for all the details she shared.
Bone health: the best nutrients to keep bones healthy
âWhen it comes to healthy bones, the first thing that comes to mind is calcium and vitamin D. But in reality, there are a lot more vitamins and minerals involved in keeping your bones strong. aging, âBatra writes in his article.
According to the nutritionist, you need to consume optimal levels of vitamin K, magnesium, zinc, omega-3, good quality protein, vitamin A and vitamin C for healthy bones.
She says, âDairy products get a lot of credit for building strong bones. Dairy products have a good quality and a good amount of calcium and phosphorus for building healthy bones. But you also owe it to yourself. focus on other essential foods. “
You need to add a lot of vegetables to your diet, especially those rich in vitamins A and C. Vitamin C helps in the formation of collagen which increases bone mineralization. Batra recommends including at least three to four servings of vegetables in your diet.
Also Read: Is The Vegan Diet Harmful For Your Bones? An expert decodes the link; Know tips for maintaining healthy bones
Other tips for healthy bones
Start doing strength training exercises-
These exercises will help increase bone and muscle density. “Start with strength training 3-4 times a week. Initially, you can do 15-20 minutes of strength training per day. No need to lift heavy weights, but find the workout that’s right for you,” adds Batra.
Avoid high protein diets if not necessary-
âDiets high in protein can remove calcium from the bones. If you take in more than 100 grams of protein, you may need extra calcium to make up for the loss. Also, consider eating a diet high in protein. protein, skip it â, informs the nutritionist.
Also Read: Build Stronger Bones With These Vital Nutrients Other Than Calcium
Maintain a healthy body weight and composition-
A healthy body weight promotes healthy bones. But don’t fall for drastic diets or calorie deficit diets for weight loss, as they can harm your overall health, including your bones.
Also read: Osteoporosis and menopause: tips for women to take care of their bones during and after menopause
Follow these simple tips and essential nutrients in your diet.
(Lovneet Batra is a Delhi-based nutritionist)
Disclaimer: This content, including the tips, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.