Shawdesh desk:

A lot goes into maintaining healthy bones and nutrients are on top of this list. Exercise, eat a balanced diet, and include these nutrients for bone health.

“Calcium and Vitamin D are the most common nutrients associated with preventing osteoporosis:, but there is a whole array of other nutrients that contribute to building and maintaining strong bones! Here are some lesser-known heroes of osteoporosis nutrition,” writes Nutritionist Lovneet Batra in her recent Instagram post.

Magnesium: It is incorporated into the bone matrix and is thought to contribute to bone strength.

Potassium: Promotes renal calcium retention and protects against bone loss by maintaining an acid-base balance.

Vitamin C: A powerful antioxidant in fruits and vegetables may reduce oxidative stress and inhibit bone resorption.

Phosphorous: Adequate intake of phosphorus is essential for bone formation during the growth ages, because low serum phosphate levels limit the formation and mineralization of bone. Plus, low serum phosphorus levels can be regarded as an indicator of malnutrition, which is a risk factor for osteoporosis and fracture.

Vitamin K: A vitamin present in green leafy vegetables, it helps maintain bone health through its role in the carboxylation (activation), of important bone proteins.

Zinc: Part of the structure of more than 200 enzymes and is essential for the normal synthesis of collagen and bone mineralization.

Vitamin B12: Necessary for synthesis of DNA, may stimulate osteoblast activity and bone formation. Other B vitamins connected with B12, in metabolic pathways include folate and vitamin B6.

Protein: Protein intake can positively affect bone health through the absorption of calcium, and increased secretion of insulin like growth factor 1 (IGF-1) as well as lean body mass.

Source: Hindustan Times