Key Nutrients For Healthy Bones In Women

Women must take special care of their bone health. This is a way they can stay away from serious bone related diseases such as osteoporosis and arthritis. Diet consideration is very important. Including foods that promotes bone health will serve as a good solution.

The best part is that it is never too late to focus on bone health. The key is to become conscious of keeping bones healthy and fit.

Osteoporosis is one of the most common problems faced by women who do not take special care of their bone health. This condition is often referred to as "porous bone".

This is a serious skeletal disease characterized by reduced bone mass and leads to bone tissue deterioration.

Osteoporosis can lead to enhanced risk of bone fractures especially in the hip region, wrist and spine. Lack of nutrients leads to osteoporosis.

Unfortunately, most people do not know that osteoporosis is preventable via following a specialized diet regimen. You must include vital ingredients in your diet such as magnesium, calcium, and vitamin D.

When you supply your body with these key nutrients, your body will have strong bone mass at any age.
It has been officially proved that magnesium, calcium, and vitamin D play a crucial role in bone health of a woman.

Calcium

This is an important mineral required for strong and healthy bones, muscles and teeth. It also supports healthy functioning of nerves and heart.

However, it is not possible for a woman's body to produce calcium without the support of nutrients and supplements.

Hence, women need to be extra careful about including favourable amount of calcium in their body. An average woman will require 400 to 1,200 milligrams of calcium on a daily basis.

Here is a list of food sources rich in calcium:

* Milk
* Cottage cheese
* Leafy greens
* Oatmeal
* Tofu
* Garlic
* Summer squashes

The main idea is to focus on including at least one healthy portion of calcium in each meal.

Magnesium

This is very important to support benefits of calcium intake in the body. Magnesium is helpful in maintaining healthy nerve and muscle function of the body.

It is also responsible for keeping the bones strong. You can enjoy healthy immune system via having adequate amount of magnesium. You would require anywhere between 500 and 800 milligrams of magnesium on a daily basis.

Here is a list of food sources rich in Magnesium:

* Leafy green vegetables
* Broccoli
* Halibut
* Green beans
* Summer squashes
* Sunflower seeds
* Flax seeds
* Pumpkin

Vitamin D

This is one of the most neglected nutrients. Most people do not realize that vitamin D intake is important to facilitate body absorb as well as retain calcium. Osteoporosis may develop early due to vitamin D deficiency in the body.

Here is a list of sources that helps you get Vitamin D:

* Half an hour of direct sunlight exposure
* Salmon
* Shrimp
* Fortified milk
* Eggs

If you are serious about keeping your bones strong and healthy, it is essential to include magnesium, calcium, and vitamin D in your daily diet.

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