Nutritions Important For Strong Bones


            There is no doubt about the fact that we have to take good care of what we eat in order to have good health. Strong bones are an essential part of one’s organism, therefore everyone has to make sure they provide themselves with the right elements. The first thing that occurs to our minds when thinking about strong bones is milk. And it does indeed play an important role in the process, but it’s not all we need to strengthen our bones. Milk contains calcium but it’s just one of the minerals a body needs. An organism needs a few vitamins and minerals for the bone-building process. Therefore we have to choose adequate nutrition that offers the full amount of elements we need. And even though the best effect on our bones can be reached before the age of thirty, after this age we have to make sure we get enough of vitamins and minerals as well in order to keep our bones strong. Here we give you more information about everything you need to have strong bones.



This is the main element that supports our skeletal system. Milk, cheese and all kinds of dairy products are essential in the process of bone-strengthening for their high concentration of calcium. But it’s not only present in dairy products. Calcium can be also found in leafy greens, beans and salmon. If you’re on a diet which doesn’t provide you with enough calcium from dairy products, you have another option to get the necessary amount of the element. However, studies have shown that calcium supplement can lead to heart problems, so you should not exceed the necessary amount, which is not more than 1 300 mg per day from both sources. You can speak to your doctor in case you are concerned about calcium supplements.



Over 60 per cent of magnesium can be found in bones. It’s one of the most abundant minerals in an organism. It’s important for the regulation of calcium levels and helps strengthening your bones. An adult needs up to 420 mg of magnesium a day, and not less than 310 mg. The mineral can be found in potatoes, nuts, spinach, cereals, green vegetables and nuts.


Vitamin D

Vitamin D is important in the process of fatty acid degradation. It helps for the absorption of calcium. Sunlight makes our bodies produce vitamin D but it can be also found in other foods, such as sardines, fish and mushrooms. These are the natural sources of the vitamin. There are also foods, such as yoghurt and orange juice, that are fortified with the vitamin. Not less than 400 or more than 1000 IUs are necessary for the organism of an adult. The best way to find out the exact level of vitamin D your organism needs is to have a blood test which will determine the adequate dose of it for your body.


Vitamin C

Vitamin C is extremely important for an organism and it’s also one of the main elements we need for strong bones. The more of this vitamin we have in our organisms, the lower the chance of fractures. Women need about 75 mg of vitamin C per day and men – 90 mg. The best way to provide your body with the vitamin is to consume a lot of vegetables and fruits. From leafy greens to citrus fruits – all of them are a great source of vitamin C.


Author Bio: Connie is a girl who loves to sport. She works as a professional cleaner for and she has to be in shape and strong for work.

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