For strong bones and healthy joints: only 2 ingredients!

 

Maintaining strong, healthy bones is essential, and vitamins play a vital role in this. If you want to boost your bone health, it’s crucial to understand which vitamins are key and where to find them. Here’s a guide to the most important vitamins for bone health and how to incorporate them into your diet.

Vitamin B12 for bone health

Function: Vitamin B12 is essential for preventing bone fragility and reducing the risk of fracture by promoting bone mineral density.

Daily requirement: approximately 2.4 micrograms.

Sources: Fish, poultry and Marmite are rich in vitamin B12.

Vitamin D and bone health

Function: Essential for calcium absorption, vitamin D is crucial for protecting against osteoporosis, a disease that weakens bones.

Daily requirement: Between 15 and 20 micrograms, with higher doses for people over 70 years of age.

Sources: Cod liver oil is an excellent source. One teaspoon can cover more than half of the daily requirement. Dietary supplements are also effective.

Calcium: the superfood for bones

Function: Calcium is essential for the formation of strong bones and teeth, heart health, blood clotting, and muscle function.

Recommended daily intake: more than 1,000 milligrams. Children may need more vitamin D during bone development.

Sources: Dairy products such as milk, cheese and yogurt, green leafy vegetables (except spinach, whose calcium is not well absorbed).

Magnesium for overall bone health

Function: Magnesium promotes healthy muscles, bones, nerves, and blood sugar levels. A deficiency may increase the risk of diabetes and osteoporosis.

Daily requirement: 300-400 mg, with potentially higher doses for pregnant women.

Sources: Abundant in foods such as ginger, bananas, leafy greens, nuts, seeds, and whole grains.

Vitamin K for bone maintenance

Function: Essential for the formation and maintenance of bones, vitamin K also helps regulate blood clotting and prevent osteoporosis.

Daily requirement: Equivalent to your weight in kilograms (for example, a weight of 80 kg requires 80 micrograms).

Sources: Vitamin K1 is found in kale, grapes, broccoli, cabbage, lettuce, and blueberries. Sources of vitamin K2 include dairy products, pork, beef, chicken, and egg yolks.

Incorporating these vitamins into your daily diet can significantly contribute to bone health. Remember that while nutrition is essential, it’s always recommended to consult a healthcare professional for personalized advice.