Bone Health - 4 Vitamins & Minerals You Need | Dr Chirag Patel

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• Our last blog here listed six things that can
  hurt your bone health. Avoiding them is the first
  step anyone can take in their journey to improve
  bone and joint health.
• More than just taking the first step is required.
• While avoiding them can help stop damage, one
  must compensate for the wear and revive bone
  health by giving the necessary support.
• As discussed in that blog, nutrition and exercise
  form pillars in restoring bone health.

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• In this blog today, we tackle the nutrition part
  by listing out the essentials vitamin and
  minerals one needs to take to improve bone
  health
• Calcium 
• Calcium is what bones are built with. Our bones
  continuously undergo the building phase in the
  presence of calcium until our late 20s, when our
  bones are at their most vital.
• Post-20s, our bones slowly lose their strength
  as the formation rate decreases and depletion
  increases.

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• As we reduce our calcium intake, our body takes
  the required calcium from the bones, further
  depleting and weakening them. This is why calcium
  must be an essential part of diet either through
  food sources or multivitamin supplements, says
  orthopaedic specialist and joint replacement
  surgeon in Mumbai Dr Chirag Patel.
• Vitamin D
• Calcium is only one part of the equation as it is
  not adequately absorbed by the body without
  support from Vitamin D.
• When we do not consume enough Vitamin D, the body
  doesnt absorb the calcium, and then it is forced
  to take the required calcium from the bones,
  again weakening them.
• Given Vitamin D is deficient in 75 of Indians,
  we strongly suggest you ensure proper Vitamin D
  supplementation for healthy bones.

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• Magnesium
• Another mineral with solid evidence of research
  in helping bone health is Magnesium.
• In addition to regulating nerve and muscle
  function, Magnesium increases mineral density
  while helping Calcium and Vitamin D work well
  together in aiding bone development.
• It is also one of Indias minerals with a higher
  risk of deficiency.
• Vitamin K
• While Vitamin D works with calcium to reduce bone
  depletion, vitamin K works with Vitamin D to
  increase bone mineral density.
• Together, both Vitamin D and Vitamin K are found
  to reduce the risk of fractures and increase the
  bone density which is commonly found in older
  adults, says orthopaedic surgeon in Mumbai Dr
  Chirag Patel. Green leafy vegetables like
  spinach, Brussels sprouts, broccoli and kale are
  some familiar food sources high in Vitamin K.

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• If you are looking for a diet that improves your
  bone health and reduces the risk of fractures,
  then please ensure you have proper amounts of
  Calcium, Vitamin D, Vitamin K Magnesium are the
  only four nutrients you need to improve your bone
  density and reduce the risk of fractures.
• Surprisingly, these are also the nutrients that
  maximum Indians are deficient in.
• We advise you to get adequate nutrition centred
  on these four nutrients.
• For more information on nutrition for strong
  bones, you can contact leading orthopaedic
  specialist joint replacement surgeon in Mumbai
  Dr Chirag Patel.

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