Making your bones healthy is extremely important. During childhood, adolescence, and early adulthood, minerals are incorporated into your bones. After reaching 30 years of age, you have achieved peak bone mass. If the bone mass is not created enough or bone loss occurs later in life then there are more risks of developing fragile bones. These bones break down easily. 

Eating healthy food and changing lifestyle habits can make your bones strong. 

Here are some natural ways suggested by some best bone doctor that can help in building healthy bones. 

Eat Lots of Vegetables 

Vegetables are a good source of vitamin C. Vitamin C helps in the production of bone forming cells. It has been observed that antioxidants of vitamin C also help in the protection of bone cells from damage. Vegetables increase bone mineral density which is the amount of calcium and minerals found in your bones. Osteoporosis and osteopenia are diseases caused by low bone density. Eating green and yellow vegetables increases bone mineralization during childhood and helps in the maintenance of bone mass in adults. A study shows that the women who consumed onions most frequently had 20% lower risk of osteoporosis. 

Weight-Bearing Exercises 

Certain types of exercises can help you build and maintain strong bones. Weight bearing or high impact exercises are among those exercises which promote the formation of new bones. Research conducted on children and patients with type 1 diabetes shows that these types of exercises increase the formation of bone during peak bone growth. Weight bearing exercises increase bone mineral density, bone strength and bone size. They may also help in increasing muscle mass and protect against bone loss in younger and older women. 

Consume Enough Protein 

As we know, about 50% of bones are made up of proteins. Protein is really important for healthy bones. Studies show that the low intake of calcium affects rates of breakdown and bone formation. High protein diets also help in maintaining acidity in blood. Higher protein intake is related to lower risk of fractures and ultimately higher bone density in the hip, spinal and total body. It also protects bone mass during weight loss. 

Eat-High Calcium Foods

Calcium is a mineral that is very important for your bone health and it is found in your bones. Old bones are broken and replaced by new ones. Consuming calcium daily protects bone structure and strength. Amount of calcium that your body requires varies greatly. It is advised to include a high calcium food in your meal because getting calcium from foods is better than taking supplements. 

Get Plenty of Vitamins 

Getting adequate amounts of vitamin D and K are important for building strong bones. Vitamin D helps in absorbing calcium and maintaining bone health. Children and adults having low amounts of vitamin D are more at risk of bone loss. They also tend to have lower bone density. About one billion people are affected by vitamin D deficiency. We can get vitamin D through sun exposure and food sources such as liver, fatty fish and cheese. 

Vitamin K helps by modifying osteocalcin, a protein involved in bone formation. It helps in the protection of loss of calcium from bones. 

Avoid Low Calories Diet 

Diets containing few calories reduce bone density. It is suggested to consume a diet that contains at least 1200 calories to prevent bone health. 

Maintain a Stable, Healthy Weight 

Healthy weight is really important in maintaining healthy bones. However, being underweight increases the risk of osteopenia and osteoporosis. It also contributes to reduced bone density and bone loss. Being overweight can increase the risk of bone fractures. Repeatedly gaining and losing weight can also cause bone loss. So, it is very important to maintain a healthy weight. 

Include Foods High in Magnesium and Zinc

Besides calcium some other minerals like magnesium and zinc are also important for bone health. Magnesium converts vitamin D into its active form that promotes calcium absorption. Magnesium is present in very small amounts in foods. However, supplements containing magnesium can help. Zinc is required in very small amounts as it helps in bone-building cells and prevents the breakdown of bones. Some sources of zinc include oysters, pumpkin seeds, beef etc.

Consume Foods High in Omega-3 Fats

The role of omega-3 fatty acids is in the formation of new bones and it also helps in the protection of bone loss during the aging process. However, omega-3 fatty acids are known best for their anti-inflammatory effects. Also maintain a balance of omega-6 to omega-3 in your diet. Sources of omega-3 fatty acid include walnuts, chia seeds etc.

Conclusion

Many of us take our bone health for granted. However, it is very important to maintain your bones in all stages of life. Many nutrition and lifestyle habits can help in building and maintaining strong bones. You can also consult a bone doctor for maintaining healthy bones.