World Osteoporosis Day: Important nutrients you need for stronger bones

By Parmita Uniyal, New Delhi

Published on Oct 19, 2023 06:58 pm IST

World Osteoporosis Day is celebrated on October 20 to raise awareness around prevention of this debilitating disease by adopting a healthy lifestyle.

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"Important nutrients that are necessary for bone health are calcium, Vitamin D, phosphorus and magnesium. These nutrients play an integral role in bone health. The absorption rate of these nutrients varies. It is said that during infancy and early childhood absorption rate of calcium in about 60% and it declines to 25-30% in adulthood and declines further with age," says Ramya B, Executive Nutritionist, Cloudnine Group of Hospitals, Chennai, OMR. (Pixabay)

Published on Oct 19, 2023 06:58 pm IST

"Important nutrients that are necessary for bone health are calcium, Vitamin D, phosphorus and magnesium. These nutrients play an integral role in bone health. The absorption rate of these nutrients varies. It is said that during infancy and early childhood absorption rate of calcium in about 60% and it declines to 25-30% in adulthood and declines further with age," says Ramya B, Executive Nutritionist, Cloudnine Group of Hospitals, Chennai, OMR. (Pixabay)

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Calcium: An important nutrient to support your bone health, foods rich in calcium such as ragi, horse gram, rajma, soya beans and other lentil varieties must be added to the diet. Milk, paneer, lady’s finger, broad beans, cluster beans, dried fruits and seeds are other sources of calcium. (Unsplash)

Published on Oct 19, 2023 06:58 pm IST

Calcium: An important nutrient to support your bone health, foods rich in calcium such as ragi, horse gram, rajma, soya beans and other lentil varieties must be added to the diet. Milk, paneer, lady’s finger, broad beans, cluster beans, dried fruits and seeds are other sources of calcium. (Unsplash)

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Phosphorus: Calcium and phosphorous are important minerals that are needed by the body to maintain strong bones. Egg, chicken, meat, nuts and seeds are good sources of phosphorous. (Pixabay)

Published on Oct 19, 2023 06:58 pm IST

Phosphorus: Calcium and phosphorous are important minerals that are needed by the body to maintain strong bones. Egg, chicken, meat, nuts and seeds are good sources of phosphorous. (Pixabay)

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Vitamin D:  Vitamin D is predominately acquired from exposure to sunlight where 7-dehydrocholesterol from skin is converted to vitamin D3 and utilized. Dietary sources are egg yolk, fatty fishes like salmon, sardine, herring, mackerel, red snapper, and mushrooms. (Unsplash)

Published on Oct 19, 2023 06:58 pm IST

Vitamin D: Vitamin D is predominately acquired from exposure to sunlight where 7-dehydrocholesterol from skin is converted to vitamin D3 and utilized. Dietary sources are egg yolk, fatty fishes like salmon, sardine, herring, mackerel, red snapper, and mushrooms. (Unsplash)

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Magnesium: The nutrient is important for maintaining higher bone mineral density, which helps reduce risk of bone fractures and osteoporosis. Nuts, pumpkin seeds, sunflower seeds, black eyed beans, tofu, and spinach varieties are excellent sources of magnesium. (Unsplash)

Published on Oct 19, 2023 06:58 pm IST

Magnesium: The nutrient is important for maintaining higher bone mineral density, which helps reduce risk of bone fractures and osteoporosis. Nuts, pumpkin seeds, sunflower seeds, black eyed beans, tofu, and spinach varieties are excellent sources of magnesium. (Unsplash)

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For children calcium requirement ranges between 400-500mg/day and then it increases during adolescent age. Daily inclusion of dairy based foods is very much easy and comfortable as most of the children like to take milk, paneer and curd. Children also should be encouraged to play outside to improve the exposure of sunlight in-order to get vitamin D. Inclusion of egg, nuts, seeds and dried fruits should be part of routine for children and adults. (Photo by Twitter/WorldEgg365)

Published on Oct 19, 2023 06:58 pm IST

For children calcium requirement ranges between 400-500mg/day and then it increases during adolescent age. Daily inclusion of dairy based foods is very much easy and comfortable as most of the children like to take milk, paneer and curd. Children also should be encouraged to play outside to improve the exposure of sunlight in-order to get vitamin D. Inclusion of egg, nuts, seeds and dried fruits should be part of routine for children and adults. (Photo by Twitter/WorldEgg365)

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