Like vitamins, minerals also contribute a lot in the growth and development of the body and in having healthy bones for a lifetime. The bones are made of proteins, vitamins and minerals. Calcium, potassium, manganese, magnesium, iron, silica, zinc, selenium, phosphorus and sulfur are some of the minerals that are present in the bones.
Vitamin-D is vital for the absorption of minerals in the bones and this vitamin should be included in the diet. Here are some vital tips that should be included in the regular diet for maintaining healthy bones.
Calcium: Calcium is the most essential and vital mineral which is present in the bones of an individual. About 99% of the body’s calcium is present in the bones and in the teeth. The calcium is deposited and withdrawn from the bones daily as per the body’s requirement. This mineral is vital in the building of strong bones and healthy teeth. Milk, cheese, yoghurt, salmon, green leafy vegetables, oranges, cereals are rich sources of calcium.
Potassium: Potassium is an essential mineral, which has a direct impact on the health of the bones. It has been called by many as “hidden bone guardian” for the role that it plays along with sodium in maintaining the critical fluid balance.
In helping the body to maintain its acid-alkaline balance, potassium plays a significant role in preventing too much calcium from being excreted in the urine, thereby retaining the calcium for the health of the bones.
Phosphorus: This is the second most profuse mineral of the body. Phosphorus unites with calcium to structure a mineral crystal that helps in providing with the strength and structure to our bones and teeth. Meat, soft drinks and processed food have large quantities of this mineral. Phosphorus is significant for the health of the bones and helps in the prevention of osteoporosis in the bones.
Magnesium: Magnesium is responsible for the strength and firmness of the bones. This mineral is vital for the health of the bones and teeth. Magnesium is essential for bone mineralization and most of the arthritis patients have demineralized bones. Kidney beans, bananas, lima beans, potatoes, wholegrain, dairy food and green vegetables are rich is magnesium.
Iron, silica, zinc are also useful minerals that contribute a lot to the health of the bones.