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Our bones are the cornerstone of a healthy body. With aging, the density of bones starts decreasing, causing them to become weak and increase the risk of fracture. But by adopting the right catering and lifestyle, you can make your bones strong. If you want to keep bone health better with your age, then these tips and foods will be very useful for you.

These nutrients are responsible for weak bones:
Calcium:
Calcium is the most important nutrient to keep bones strong. Milk, curd, cheese, green leafy vegetables, almonds and fortified plants-based milk are rich in calcium. If you are not able to take enough calcium diet, then taking supplements with the advice of a doctor can also be beneficial.

vitamin D:
Vitamin D plays an important role in the absorption of calcium. Without this, calcium could not benefit. The most natural source of vitamin D is sunlight, 15-30 minutes daily should remain in the sun. Apart from this, fatty fish, egg yolk, fortified dairy products and mushrooms are also good sources of vitamin D.

Protein:
Protein is essential for repairing tissue of bones and strengthening of muscles. Take protein from eggs, fish, chicken, lentils, beans, nuts and dairy products. Balance of calcium and protein helps to keep bones healthy. Very few protein can weaken bones, so too much calcium can also cause problems.

Magnesium and vitamin k:
Both these elements contribute to the strength of bones but significantly. Magnesium helps in better absorption of calcium by changing vitamin D into active form. Eat nuts, seeds, whole grains and green leafy vegetables for magnesium. Vitamin K helps in bones mineralization and helps prevent fractures.

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