Home Health and Wellness Tips 5 Essential Nutrients For Bone Health & Where To Find Them

5 Essential Nutrients For Bone Health & Where To Find Them

8 min read

Contributed by: Priyaish Srivastava



Bones defend the mind, coronary heart, lungs, and different organs from exterior parts that may hurt them. They are additionally liable for the physique construction and actions. 

Your bones make up roughly 15 per cent of the entire physique weight. Did you understand that the femur bone (thighbone) is the heaviest, longest and strongest one? 

The bones rework all through your life. It is a steady course of that takes roughly 4 to eight months during which the outdated bones resorb, and new ones type.

Therefore, to maintain the bones wholesome and powerful, you need to have the best vitamins.

In this text, we’ll talk about the 5 important vitamins you might want to enhance your bone well being and the meals that may provide them.



It’s a longtime proven fact that calcium is the primary constructing block of bones. 

Calcium makes round 1.5 to 2 per cent of whole physique weight. Bones shops about 99% of calcium, and the remaining 1% is in blood, muscle groups, and different tissues. 

When the calcium ranges drop within the blood, the deficit quantity is launched by bones into the bloodstream to keep away from deficiency. 

This desk will enable you be taught concerning the quantity of calcium you require:


For girls



Recommended calcium consumption

 14 to 18 years

1,300 mg/day

19 to 50 years

1,000 mg/day

51 years & above

1,200 mg/day

Pregnant & lactating girls

1,000 mg/day


For males



Recommended calcium consumption

14 to 18 years

1,300 mg/day

19 to 50 years

1,000 mg/day

51 to 70 years

1,000 mg/day

 71 years & above

1,200 mg/day


The physique doesn’t make calcium. So how do you get this important mineral? Here is an inventory of meals that may present ample calcium:


    • Milk
    • Cheese
    • Yoghurt
    • Edamame (soyabean ki phaliyan)
    • Winter squash (kaddu)
    • Almonds
    • Leafy greens (spinach, mustard, & kale)
    • Eggs 
    • Calcium supplements



Protein is a crucial nutrient that helps within the formation of bone construction. A protein-rich eating regimen may also help in absorbing calcium and lowering the chance of bone illnesses.

Sufficient consumption of this macronutrient helps decrease the restoration time of broken bones. A couple of meals choices that may ship an ample quantity of protein embody:


    • Eggs
    • Almonds
    • Oats
    • Yoghurt
    • Milk
    • Broccoli
    • Lentils 
    • Pumpkin seeds
    • Fish



Along with calcium and protein, magnesium is one other nutrient vital for wholesome bones. It helps in sustaining bone mineral density and likewise advantages within the following methods:


    • Aids development & restore of bones
    • Help the formation of vitamin D
    • Decreases the chance of inflammatory protein
    • Reduces the chance of osteoporosis
    • Minimizes the chance of calcium loss 


Some dietary sources of magnesium embody:


    • Dark leafy greens
    • Dry fruits
    • Beans
    • Seeds
    • Whole grains
    • Yoghurt
    • Bananas


Vitamin D – The sunshine vitamin

Vitamin D is a vital nutrient and a hormone that helps take in calcium for wholesome and powerful bones. 

It is taken into account a hormone as a result of the kidneys produce it when your pores and skin is uncovered to correct daylight. Therefore, it’s termed the sunshine vitamin.

The following suggestions may also help you to satisfy the required quantity of vitamin D and enhance your bone mineral density:


    • 10 to half-hour of daylight publicity a number of instances per week – between 10 AM & 3 PM
    • Add vitamin-D wealthy meals to the eating regimen (egg yolk, mushroom, soy milk, orange juice, & cereals)
    • Green greens (spinach, kale, & soybeans)



Approximately 85% of whole phosphorus combines with calcium, they usually go hand in hand to maintain the bones wholesome. It is the second most ample mineral and is roughly one per cent of the entire physique weight.

Some good sources of phosphorus embody:


    • Dairy merchandise
    • Pumpkin seeds
    • Nuts 
    • Whole grains
    • Amaranth and quinoa
    • Beans and lentils
    • Soybeans


Final ideas

The above-mentioned 5 vitamins may also help enhance your bone well being, make them sturdy, and decrease the chance of bone illnesses. 

Besides, a bone power take a look at may also help you be taught concerning the well being of your bones, permitting you to take essential measures to reinforce their well being.


Book The Bone Strength Test Today!

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