Bones are the building blocks of your body, and it’s essential to maintain bone health before it becomes too late. During childhood, most of us have heard our parents and loved ones repeatedly convince us to drink a full glass of milk at least twice a day, often standing there until we’ve polished off every drop. Right from our childhood, until about 30 years of age, the minerals and nutrients we consume build bone mass, making our bones stronger, and less susceptible to wear and tear. Though you may have been slacking off on giving your bones the attention they deserve, it’s not too late. Here are some healthy nutrients that you should incorporate in your diet, to build healthy bones.

• Calcium

Calcium is the most vital nutrient for bone health, being the main component found in our bones. Calcium gives bones their strength and rigidity, preventing damage to the bones during our daily activities. As the old bone cells constantly regenerate, we need a regular intake of calcium that doesn’t just stop at a certain age. Foods such as milk, cheese, sesame and chia seeds, yogurt, fish, almonds and more, are high in calcium, so make sure to incorporate a few in your diet.

• Vitamin C

Most of us have heard of Vitamin C is good for the skin and defense from catching a cold, but Vitamin C is also just as important for the bones. This nutrient helps prevent bone loss, and stimulate the production of bone cells.

• Vitamin D

Unfortunately, most diets nowadays lack Vitamin D, which is essential for good bone health. One of the best ways to get Vitamin D is by standing in the morning sun, allowing your body to absorb Vitamin D directly, actually working much better than eating fortified foods.

• Magnesium

Magnesium is a skeleton saving nutrient that aids the production of bone cells and regulates the breakdown of bones. Moreover, Magnesium is a key nutrient that promotes greater calcium absorption, along with converting Vitamin D to an active form. Incorporate spinach, beans, flax seeds, and almonds in your diet, for a daily dose of magnesium.

• Potassium

Potassium modifies osteocalcin, which is a protein involved in the formation of bones. This helps bind other minerals to the bones and prevents loss of calcium from the bones, as well. Leafy greens and fermented foods give you a mix of K1 and K2, both of which are essential for healthy bones.

• Zinc and Manganese

These two healthy nutrients pay a key part in maintaining good bone health.  Zinc and Manganese promote the formation of collagen and bone cartilage, which strengthen the existing bone cells and stimulate the production of new bone cells. Your diet should include more whole grains and leafy greens, for enough zinc and manganese absorption.

Making sure that your diet includes more of these best nutrients for bones, ensures that your bones are protecting and healthy enough to withstand extreme force or accident. Moreover, good bone health delays and even prevents the onset of osteoarthritis, which is essentially a form of arthritis caused by wear and tear of bones with age. If you have been facing massive issues with the health of your bones, you can consult Dr. Santosh Shetty who is the top Orthopedic Surgeon, with years of experience in treating various bone disorders with his sharp skill and advanced technological expertise.