Aging is an inescapable process that affects everyone in different forms. Some have body aches, while others experience frequent fractures. It is because, as we age, our body creates less bone mass, thus, weakening our bone ligaments and tissues.
However, it can be easily prevented if people take care of their health and nutrition after they enter their thirties. A healthy diet works like magic for all aspects of your well-being.
So, which nutrients and vitamins are essential for your body to maintain good bone health?
Well, we answer this question for you here! Let’s read on to learn more about essential vitamins and nutrients for bone health .
Collagen
Collagen is one protein that helps keep your skin, bone health, and connective tissues strong. As long as your body has sufficient collagen, you will have elastic skin, string joints, and healthier organs.
However, after the thirties, our bodies decrease the natural production of collagen; thus, it becomes vital to fulfill it from the outside through food and nutrition. Therefore, many people prefer marine collagen peptides for completing the required collagen levels in their bodies. Mix it in water or milk, or add it to your favourite recipes.
They are easily digestible; thus, you see effective results. Healthcare experts suggest getting a bone density test to know the current situation and make diet modifications accordingly.
Vitamin D
Vitamin D explicitly supports joint health as it helps in calcium absorption. Moreover, it reduces inflammation and helps keep your bones strong. Lack of Vitamin D can cause multiple health problems, such as digestive issues, mood swings, and more.
Therefore, keeping your Vit-D levels up to the required level is crucial. You can gain it from spending some time in the sun, preferably in the morning. Also, you should include more fish, like salmon, in your diet.
If you are not lactose intolerant, it is better to increase your milk intake. For further assistance, you may consult your doctor to ask for the right vitamin D supplement for yourself.
Calcium
Calcium is a crucial component that helps in the development of healthy bones. Lack of calcium can lead to bone-related problems such as osteoporosis, making the bones prone to fractures.
You can increase your calcium levels by adding more fish to your diet and switching to tofu than having regular cheese. Natural yogurt is one of the most acceptable ways to boost the calcium levels in your body.
Avoid as much artificial flavoring as possible. Moreover, focus on diets that are natural sources of calcium. You may have to modify your diet a bit. If not, you may also try to put in supplements to fulfill the need.
Magnesium
Magnesium is a wonder mineral because it dramatically influences our bodies. It regulates everything from sleep to muscle pain and is particularly beneficial for joint pains.
When you have enough magnesium in the body, you can prevent osteoporosis and osteoarthritis in the later stages. Also, magnesium deficiency can lead to inflammation and, thus, excessive or constant pain.
You can fulfill magnesium requirements by snacking on pumpkin seeds, eating more spinach, and swapping your white rice with brown. Making minor diet modifications can be very effective for you.
Bottom line
Taking care of your health as you age is vital for individuals. And fortunately, you do not have to go out of the way to maintain critical nutrients and minerals in your body.
