Osteoporosis literally means porous bones. Loss of mineral density weakens the bones and makes them fragile, vulnerable to fracture. Although the risk of osteoporosis increases with age, its progression can be slowed down and the bones can be strengthened with the help of certain vitamins and minerals. While calcium is best known for its role in strengthening the bone density, calcium alone cannot work in averting osteoporosis. In addition to calcium, your body needs certain vitamins and minerals to maintain the healthy bone structure. To fight osteoporosis, make sure that your diet contains sufficient amount of the following vitamins and minerals.
5 Best Vitamins And Minerals To Fight Osteoporosis
Vitamin C is essential for the production of collagen, which forms the scaffolding into which the mineral deposits in the bone. Deficiency of vitamin C therefore weakens the bones and causes osteoporosis. Therefore to maintain the normal structure of the bone, consume vitamin C rich fruits and vegetables such as citrus fruits, tomatoes and bell peppers.
Vitamin D assists in mineralization of bones. It stimulates absorption of calcium and phosphates from foods in the intestine. To fight osteoporosis, your body needs adequate amounts of both calcium and vitamin D. At least 800 IU of vitamin D helps in maintaining the healthy mineralization process of the bones.
Vitamin K2 helps in getting calcium into the bones. Along with vitamin D, your body needs vitamin K2 to maintain the normal mineralization of the bones. The benefits of vitamin D on bone health to some extent are dependent on vitamin K2.
Magnesium is essential for formation of strong bones. Without adequate magnesium, calcium alone cannot strengthen the bones. Magnesium assists calcium to enter into the bones. Studies have shown that increasing magnesium intake during the postmenopausal period, when the risk of osteoporosis is highest in women, helps in slowing down osteoporosis.
Approximately 98% of the body calcium is found in the bones. Adequate intake of calcium is essential for improving the peak bone mass, which determines your future risk of osteoporosis. Calcium helps in maintaining healthy bone mass and reducing bone loss. However, calcium should be combined with vitamin D and magnesium for best result.