Nutrients needed to keep bones healthy

Nutrients needed to keep bones healthy

Everyone knows that you need to eat calcium-rich foods to keep your bones healthy. Because calcium prevents bone loss and strengthens it. But just playing calcium does not make bones better.

Bone health also depends on some other nutrients. So keep these nutrients on the plate to keep the bones good which can eliminate all the problems of your bones in old age. Let's find out what vitamins are needed to keep bones good.

Vitamin K

It is from this vitamin that the protein that helps the blood to clot in the body gains efficiency. To get enough vitamin K, put broccoli, spinach, cabbage and lettuce on a plate.

Vitamin D

Vitamin D increases bone density. It helps to absorb calcium and provide adequate nutrition to the blood. So stand in the sun for 10 to 15 minutes every day. And put soybeans, spinach, salmon in the food list.


It is not the protein that plays an important role in cell growth. Even eating adequate amounts of protein can greatly reduce the risk of osteoporosis. So put a variety of pulses, peas, meat, eggs and dairy foods on the rose plate.


Put a variety of seeds, nuts and grains on your daily food list.

Vitamin C

Vitamin C is needed for proper bone growth. In addition, the anti-oxidants in it also help to increase the body's resistance to disease which reduces the risk of bone disease. So put orange, lemon, tomato etc. in your daily diet.

Arthritis or osteoarthritis, if the bones are not strong, various such problems can occur. Experts say that if the bones are strong, it is possible to prevent the body from various diseases. But after a certain age, bone loss occurs. Bone problems can be caused not only by age but also by irregular lifestyle and unhealthy diet. Experts say that with age, our bones become weaker. However, it is possible to keep bones strong from an early age by looking at lifestyle and food lists. Experts suggest that keeping bones on your daily diet can help keep your bones strong.

1. Almonds - You can eat a handful of nuts for breakfast or other snacks. Almonds are rich in antioxidants. Which helps keep bones strong.

2. Cheese - Bone loss due to calcium deficiency occurs with age. Especially among women. Bone loss is more common in women over 30 years of age. It is very important to eat calcium rich foods at this time. So experts recommend eating cheese. According to them, eating cheese is delicious and also beneficial for health. Putting cheese on the daily food list fills the calcium deficiency in the body.

3. Spinach - Green leafy vegetables are always good for the body. Spinach in it is very beneficial for bones. The magnesium and vitamins in spinach promote bone loss and growth. Apart from spinach, broccoli and cabbage also help strengthen bones.

4. Salmon Fish - Salmon or tuna fish is rich in protein, omega three fatty acids and vitamin D. Putting it on the daily food list will keep the bones strong.

5. Chicken - Think about keeping bones strong and don't put chicken on that list, either! Chicken contains a lot of protein. Chicken is effective in strengthening the bones as well as filling various deficiencies in the body.

Experts say that it is important to pay attention to lifestyle to keep the bones strong. In this case, like them, along with healthy food, regular exercise is also very important. At the same time, excessive smoking damages the bones along with kidney problems. So smoking and alcohol must be given up to stay healthy by eliminating bone loss.

Practical experience has shown that drinking light warm milk before going to bed at night leads to better sleep. The signals it sends to the brain help to relieve nervous tension. Maybe that's why drinking milk makes you sleep easily.

Milk is one of the most beneficial foods for our body. Most people usually drink milk for breakfast. In addition to this, many people have the habit of eating milk mixed with tea or coffee. But if you can drink a glass of milk before going to bed at night, it is most beneficial for health. Studies have found such evidence. What evidence has been found in the study?

Controls Cholesterol: Drinking a glass of low-fat milk every night before going to bed lowers the body's cholesterol level and keeps the body healthy. 

Cow's milk is rich in vitamins A, D and calcium, which also help keep our heart healthy.

Good sleep aids: Not getting a good night's sleep is a common problem. In this case, most doctors recommend drinking a glass of warm milk before going to bed at night. The bioactive properties of milk reduce stress and help you sleep better.

Strengthens bones: Milk contains vitamin D, which is essential for making calcium in our body and is needed to strengthen bones. 

Energy for the whole day: If you go to bed after drinking a glass of light hot milk at night, you may find yourself surprised by your energy level the next morning. Since milk contains protein and lactin, it helps you relax, so you wake up quite early in the morning and get energy for work throughout the day.

Makes the skin beautiful: Many people apply milk cream on the face to increase the softness of the skin and make the skin healthy. Even after drinking milk, the skin is bright and full of youth. Milk also contains vitamin B12, which helps maintain the elasticity of the skin, so that premature wrinkles do not appear on the skin and the skin remains soft and fresh.

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