Osteoporosis is a chronic disease that affects many people around the world. It is characterized by decreased bone mass and deterioration of bone tissues. It makes the bones fragile and highly increases the risk of fractures and the spine, wrist, and hip are mostly attacked. Advancing age is the most common cause of osteoporosis and it is more common among females as compared to males. At every point of life, healthy nutrition plays an important role and it helps in keeping bones healthy. Healthy bones fight with such diseases and reduce the risk of suffering from dealing with many other health issues as well. If one is already suffering from osteoporosis then good nutrition can speed the recovery and reduces the risk of having any fracture in the future.
Calcium is an important nutrient for the bones and for the overall health of the body. Most of the calcium of the body is stored in the bones. For the healthy functioning of the nerves and muscles, it is essential to maintain an adequate calcium level in the body. It is considered as main bone forming minerals and an essential for bones at all stage of life. The requirement of the calcium is highest during the teenage years as the body’s efficiency in absorbing calcium increases at that time. Milk and dairy products are the best and readily available source of calcium. Some other good sources of calcium are calcium fortified bread, cereals, fruit juices, soy beverages etc..
Deficiency of vitamin D can delay the growth of the bones and also increases the risk of bone deformities rickets. It also increases the risk of suffering from osteoporosis. Also, Vitamin D is correlated with calcium as the deficiency of vitamin D affects the efficiency of the body to absorb calcium. It can be obtained from diet or through the exposure of sunlight. Vitamin D made by the sun to keep the bones strong is the natural and the easiest way. Elderly people are more prone to osteoporosis and the deficiency of vitamin D is also common among them as they are often homebound and have very little exposure to the sun. Some of the food items that naturally contain this nutrient are soy, milk, yogurt, fatty fish (such as salmon, tuna), cereals, egg yolk etc..
Magnesium plays an important role in the growth of the bone crystal and also for strengthening of the bones. Low magnesium intake in the body is associated with osteoporosis. Magnesium is necessary for the proper utilization of calcium and vitamin D. As the calcium and magnesium are correlated and functions together so, the deficiency of one can affect the functioning or benefit of others. Building healthy bones throughout the life is the most effective way to save from osteoporosis and dietary intake of magnesium is directly related to the healthy bones. Spinach, barley, beans, soy beans, green vegetables, legumes, nuts, unrefined grains etc. are some sources of an intake of magnesium in the body.
Protein is an essential nutrient that maintains the growth factors that modulates bone synthesis and an adequate protein intake is advisable for bone health. It is considered as a key nutrient for bone health and it functions to prevent osteoporosis. It has been observed that most of the cases of hip fractures are due to the deficiency of protein in the body. Also, intake of low protein can lead to the reduction of intestinal calcium absorption. This results in secondary hyperparathyroidism. Dairy foods are a good source of proteins and they provide double benefit as they are good and a natural source of calcium as well.
5. Vitamin K
Vitamin K is required by the body for the proper mineralization of bones. It is used to keep the bones strong and it is essential for the optimal bone health. Many studies suggest that the deficiency of Vitamin K can affect the density of the bones and also increases the risk of fracture in the future. The low density of bones and an increased risk of fractures are the symptoms of osteoporosis. Some of the foods that are the rich source of vitamin K are yogurt, fermented foods, spinach, beet greens, mustard greens etc..
There are many other nutrients as well that affects the health of bones and some of the key nutrients are listed above. Create awareness by sharing it with your family and friends. Stay Safe, Stay Healthy!!