The best nutrients for maintaining good bone health
When it comes to healthy bones, the first thing that comes to mind is calcium and vitamin D. But in reality, it also involves consuming a lot of vitamins and minerals to keep your bones strong as you age. According to a nutritionist, you need to get adequate amounts of vitamin K, magnesium, zinc, omega-3s, good-quality protein, vitamin A, and vitamin C for healthy bones. Milk plays an important role in building strong bones. Milk contains good quality and quantity of calcium and phosphorus to build healthy bones. But you should also focus on other essential foods. You should include plenty of vegetables in your diet, especially foods rich in vitamins A and C. Vitamin C helps in the formation of collagen that improves bone mineralization. Include at least three or four vegetables in your diet.
Other powders for healthy bones
Start doing strength training exercises – These exercises will help build bone strength and increase muscle density. Start with strength training 3-4 times a week. At first, you can do 15-20 minutes of strength training a day. You don’t have to lift weights to do this, but you can find the right exercise. Avoid high-protein diets if you don’t need them – high-protein diets remove calcium from your bones. If you eat more than 100 grams of protein, you will need additional calcium to make up for the loss. Also, reconsider eating a high-protein diet. If it is not necessary according to your training, skip it. Maintain a healthy body weight and frame – A healthy body weight promotes bone health. But don’t try fast diets or calorie-deficient diets to lose weight, as they will negatively affect your overall health, including your bones. Note: This content, including tips, provides general information only. It is in no way a substitute for the medical advice of an expert. Always consult a specialist or your own doctor for more information.