Nutrients that are good for bones

Nutrition is one of the factors affecting the development of the skeletal system. In order for bones to have a dense and solid density, we need to provide an adequate supply of nutrients, especially calcium, protein, vitamin D.

1. Calcium Calcium is an important element in bone growth. Calcium deficiency in childhood is the cause of osteoporosis. The calcium needs of each person and each stage are not the same.
However, there are periods when the body needs to be provided with a very large amount of calcium, which is the period under 5 years old, the pre-pubertal stage and the pregnancy stage. Once the amount of calcium needed for the body is deficient, it will cause estrogen depletion and cause osteoporosis and bone and joint diseases.
Adults need 700mg of calcium per day. We can get the calcium we need by eating a varied and balanced diet. Good sources of calcium include:
Milk, cheese and other dairy foods Green leafy vegetables, like broccoli, cabbage and okra, but not spinach Soybeans tofu beans drinks calcium-fortified soy beans Bread and anything made with fortified flour Fish like sardines

Although spinach can contain a lot of calcium, it also contains oxalic acid, which reduces calcium absorption, so it is not a good source of calcium.
2. Vitamin D Vitamin D is a substance that helps the body absorb calcium and phosphorus, which are necessary components for a healthy bone system. It's hard to get all the vitamin D we need from our diet. Our bodies get most of their vitamin D from the action of sunlight on our skin.
Foods that are good sources of vitamin D such as salmon, sardines and mackerel, eggs, cereals, milk powder. If you've been diagnosed with osteoporosis, your doctor may prescribe calcium and vitamin D supplements as well as osteoporosis medication if your calcium levels are low.
3. Protein Protein plays an important role in bone formation. Insufficient protein intake will lead to a decrease in bone strength, decreased absorption of calcium and vitamin D.
However, adults and the elderly need to limit protein consumption, because if it is too much. Protein will lead to the excretion of calcium in the urine.

4. Risk groups for bone problems Some groups of people at risk do not get enough vitamin D and the Department of Health recommends that these people take a daily vitamin supplement. The groups of people at risk of vitamin D deficiency or bone problems are:
All infants and young children, from birth to 1 year of age, exclusively or partially breastfed from 6 months to 5 years of age - unless the child is drinking 500ml or more of formula per day from 1 to 4 years of age. People with little sun exposure, people with dark skin such as people of African, Afro-Caribbean and South Asian descent. Menopause: Women's bones decrease more rapidly for a number of years after menopause, when their ovaries almost stop producing estrogen to protect the bones. There are no specific recommendations for calcium or vitamin D for menopausal women, but a healthy balanced diet, including calcium and vitamin D, will help slow the rate of bone aging. Vegetarians: But vegans can get calcium from dietary sources like getting it from other foods, including: soybeans, rice and oats, calcium tofu, sesame seeds, brown bread and white, raisins, prunes, figs and dried apricots Vegan diets contain very little vitamin D with no fortified foods or supplements, so try to get enough sunlight to be able to have more vitamin D. During pregnancy and while breastfeeding, women following a vegan diet need to make sure they get enough vitamins and minerals for their baby's healthy growth. If you're feeding your little ones on a vegan diet, you need to make sure they get a variety of foods to provide the energy and vitamins they need for growth.

People with too much vitamin A Some studies show a link between vitamin A and osteoporosis. As a precaution, people who regularly eat liver (a source of vitamin A) are advised not to eat liver more than once a week, or to take supplements containing retinol (animal form of vitamin A). People at risk for osteoporosis, such as postmenopausal women and the elderly, should limit retinol intake to no more than 1.5mg.
A healthy balanced diet will help build strong bones from an early age and maintain them throughout life. The body needs enough calcium to strengthen bones and vitamin D to help the body absorb calcium. Poor bone health can cause conditions like rickets and osteoporosis and increase the risk of fractures. Bone-healthy nutrients can be provided through a healthy balanced diet. In addition, physical activity and avoiding risk factors that affect bones are also factors for a healthy bone system.

Article referenced source: National Institute of Nutrition, NHS.UK