Bone strenghtening nutrients and food sources

 Introduction:  

Having strong bone is critical  about everything that touches our health, yet it so underrated.  Bone is the main body skeleton beginning from head, heart, teeth, feet and all parts of the body.

So many nutrients are put together to make our bone strong,  however If your energy level is low, you cant sleep, body pains, headaches and several other symptoms most times could be due to deficiency in minerals that strenghten bones, sadly, calcium is often put forward all the time as though, it is the only mineral in the entire bone structure, in this post, I am sharing 7 nutrients that supports bone health and foods to find them.

1.  Calcium

This  is the main bone building material and you can find them in most common foods we eat such as, oranges, milk, yoghurt, sardines and other fatty fish, sesame seeds, leafy greens, tigernut, date fruit, raisins,  nuts like almond, soyabeans, millet, okra and several spices like cinnamon, black pepper.

2. Vitamin C.

This is for collagen formation, and supports bone health too. You can find them in foods like oranges, guava, pawpaw, peppers, pineaples, green apples and other citrus.

3.  Magnesium: 

 This mineral supports bone and muscled. helps regulate calcium.  Contributes to bone structure.  You can find them in foods like: almonds, pumkin seeds, cocoa, leafy greens peanuts, beans, millet, soyabeans, oats and most grains.

4.  Phosphorus

This works with calcium to strenghten bones, produce energy, muscle contraction  and the best foods sources are; 

 Chicken, peanuts, oats, pumpkin seeds, milk, fish like sardines, beans and many other commom foods we eat daily.  

5.  Vitamin K. 

Helps support bone strenght and mineralisation and the best food sources are: 

Leafy greens, green cabbage, okra, avocadoes, kale, broccoli, spinach.  Most leafy greens are good sources.

6.  Vitamin D

This helps with calcium absorption, and it can easily be gotten from  sunshine, foods like egg yolks, sardines and most fatty fish, milk, fortified cereals.

7.  Manganese: 

 Supports healthy bone formation.  Best food sources are: spinach, pumpkin seeds, oats, pineaples, hazelnuts, beans  and most other common foods

Summary:

Consuming a variety will help us get most of these nutrients. Besides these, there are several other minerals like zinc, copper etc that are involved in maintaining strong bones, we need foods like sea salt in our daily cooking and moderate daily exercise to help in maintaining and keeping our bones. Watch 👇to learn more