5 nutrients good for bones and joints besides calcium

According to Dr Yogesh K, Consultant - Orthopaedics, Fortis Hospital, Bengaluru (India), adding the right amount of other nutrients to your diet is as important as calcium supplements for bone health.

Vitamin D

Vitamin D is one of the most important vitamins your body needs to stay healthy. Vitamin D is needed for calcium to be absorbed in the intestines. It also helps increase bone density and maintain healthy bones. To increase your vitamin D intake, you can eat foods like fatty fish, fortified foods (milk, cereals), and egg yolks.

Magnesium

Like all vitamins, minerals also play a vital role in maintaining our health and magnesium is one of them.

Magnesium also reduces the risk of osteoporosis in postmenopausal women. Magnesium is found in green vegetables (broccoli, kale, bok choy, okra), seeds (sesame, chia), nuts, beans, whole grains, avocados.

Phosphorus

Phosphorus is another important nutrient for bone health; it is part of bone mineral and is important for neutralizing acidic foods that would otherwise damage bones. Foods rich in phosphorus include soybeans, fish, meat, milk, eggs, legumes, and whole grains.

Vitamin A

Vitamin A can improve vision, maintain nerve function, ensure healthy skin, and is important for your bone health.

Vitamin A affects bone-forming and bone-destroying cells to help improve bone and tooth strength. Foods rich in vitamin A include sweet potatoes, beef liver, spinach, carrots, cantaloupe, mangoes, fortified foods, and eggs.

Zinc

Zinc is an essential micronutrient in the diet because of its fundamental role in gene expression, cell growth. For bone health, zinc is responsible for bone mineralization and stabilizing vitamin D receptor proteins, protein synthesis. Zinc is found in shellfish, beef, pork, nuts, beans, whole grains, and yogurt.

Source: https://laodong.vn/dinh-duong-am-thuc/5-chat-dinh-duong-tot-cho-xuong-khop-ngoai-canxi-1379355.ldo