Function: Calcium is vital for building strong bones and teeth, heart health, blood clotting, and muscle function.
Daily Requirement: Over 1,000 milligrams. Children may need more during bone development.
Sources: Dairy products like milk, cheese, and yogurt, leafy greens (except spinach, whose calcium is not well absorbed).
Magnesium for Overall Bone Health
Function: Magnesium supports healthy muscles, bones, nerves, and blood sugar levels. A deficiency may increase the risk of diabetes and osteoporosis.
Daily Requirement: 300-400mg, with potentially higher doses for pregnant women.
Sources: Abundant in foods like ginger, bananas, leafy greens, nuts, seeds, and whole grains.
Vitamin K for Bone Maintenance
Function: Crucial for bone building and maintenance, vitamin K also helps regulate blood clotting and prevent osteoporosis.
Daily Requirement: Equivalent to your weight in kilograms (e.g., 80 kg weight requires 80 micrograms).
Sources: Vitamin K1 is found in kale, grapes, broccoli, cabbage, lettuce, and blueberries. Vitamin K2 sources include dairy, pork, beef, chicken, and egg yolk.
Incorporating these vitamins into your daily diet can significantly contribute to stronger bones. Remember, while nutrition is key, consulting with a healthcare professional for personalized advice is always recommended.
