Fracture By Nutritionist FARIHA ZAKIR

1. Calcium: Calcium is the most important mineral for bone strength, as it helps build and maintain bone density.

Food Sources:

• Dairy Products: Milk, cheese, yogurt.

• Leafy Greens: Kale, collard greens, bok choy, spinach (though spinach contains oxalates that can bind calcium and reduce absorption).

• Fortified Foods: Some plant-based milks (almond, soy, oat), tofu, orange juice, and breakfast cereals are fortified with calcium.

• Fish: Sardines, salmon (with bones).

• Nuts and Seeds: Almonds, sesame seeds.

• Beans: White beans, chickpeas, lentils.

2. Vitamin D: Vitamin D is crucial because it helps the body absorb calcium. Without enough vitamin D, your bones may not get the full benefit of calcium.

Food Sources:

• Fatty Fish: Salmon, mackerel, sardines, tuna.

• Fortified Foods: Fortified milk, orange juice, cereals, plant-based milks.

• Egg Yolks: Contain small amounts of vitamin D.

• Cheese: In moderate amounts.

• Mushrooms: Some mushrooms, like shiitake, can provide a plant-based source of vitamin D (especially when exposed to sunlight).

3. Magnesium: Magnesium is involved in the formation of bone and is necessary for calcium to be properly absorbed into bone tissue.

Food Sources:

• Leafy Greens: Spinach, kale, Swiss chard.

• Nuts and Seeds: Almonds, pumpkin seeds, sunflower seeds.

• Legumes: Black beans, kidney beans, chickpeas.

• Whole Grains: Brown rice, oats, quinoa.

• Avocados: Good source of magnesium.

4. Vitamin K: Vitamin K helps with bone metabolism and helps bind calcium to bones.

Food Sources:

• Leafy Greens: Kale, spinach, Swiss chard, broccoli, cabbage.

• Brussels Sprouts: High in vitamin K.

• Fermented Foods: Natto (fermented soybeans) is an excellent source.

• Parsley: Also a good source of vitamin K.

5. Vitamin C: Vitamin C is important for collagen production, which makes up part of the bone matrix (the structure that gives bones strength and flexibility).

Food Sources:

• Citrus Fruits: Oranges, grapefruits, lemons.

• Berries: Strawberries, blueberries, raspberries.

• Bell Peppers: Red, yellow, and orange peppers are especially rich in vitamin C.

• Tomatoes: A good source of vitamin C.

• Leafy Greens: Kale, spinach, and broccoli.

6. Phosphorus: Phosphorus works with calcium to build bones and teeth.

Food Sources:

• Dairy: Milk, cheese, yogurt.

• Meat and Poultry: Chicken, turkey, beef.

• Fish: Salmon, tuna, mackerel.

• Nuts and Seeds: Pumpkin seeds, sunflower seeds, almonds.

• Legumes: Lentils, beans, chickpeas.

7. Omega-3 Fatty Acids: Omega-3s are important for overall bone health and can help reduce inflammation that can contribute to bone loss.

Food Sources:

• Fatty Fish: Salmon, sardines, mackerel, herring.

• Chia Seeds: A plant-based source of omega-3s.

• Flaxseeds: Another great plant-based source.

• Walnuts: Contain omega-3s.

8. Boron: Boron helps with bone mineralization and metabolism of minerals like calcium and magnesium.

Food Sources:

• Nuts: Almonds, hazelnuts.

• Fruits: Apples, pears, grapes, cherries.

• Leafy Greens: Kale, spinach.

• Legumes: Beans, lentils.

9. Zinc: Zinc is involved in bone growth and mineralization.

Food Sources:

• Meat: Beef, lamb, pork.

• Shellfish: Oysters, crab, lobster.

• Legumes: Chickpeas, lentils, beans.

• Seeds: Pumpkin seeds, sesame seeds.

• Nuts: Cashews, almonds.

10. Potassium: Potassium helps maintain bone density by neutralizing acids that can leach calcium from the bones.

Food Sources:

• Bananas: One of the best sources.

• Potatoes: Especially with skin.

• Tomatoes: Both fresh and in sauces.

• Leafy Greens: Spinach, kale.

• Citrus Fruits: Oranges, grapefruit.

Tips for Bone Health:

• Balanced Diet: Make sure to eat a variety of foods from different sources to get a broad spectrum of nutrients.

• Avoid Excessive Alcohol and Caffeine: Too much alcohol and caffeine can interfere with calcium absorption.

• Exercise: Weight-bearing exercises like walking, running, and strength training can help increase bone density.