Health Tips: To avoid the risk of osteoporosis, include these vitamins in the diet

Taking care of your bones at an early age is very important to prevent the risk of osteoporosis. Strong bones can not only help you stand in the right posture, but can also protect your delicate organs from any kind of injury. Calcium plays a big role in taking care of bones. Calcium is a mineral that helps in increasing bone density and strength of bones. We should eat calcium-rich foods such as dairy and calcium supplements to strengthen bones from childhood. The truth is that calcium isn't the only mineral for healthy bones. Many other nutrients are equally needed to maintain your bone health. All these minerals together increase the density of your bones and keep them healthy even as you age. Know which vitamins are there other than calcium, which are necessary to increase bone density.

Vitamin D
Vitamin D, also known as the sunshine nutrient. It is also essential for increasing bone density and maintaining healthy bone health. Vitamin D helps with the absorption of calcium and maintaining adequate amounts of nutrients in the blood. When the level of calcium in your blood is low, this nutrient begins to be absorbed by the food you eat or by pulling it from the bones.

Protein
High protein is essential not only for your muscles but also for bone health. Protein makes up about 50 percent of bone's volume and one-third of its mass. Adequate intake of protein can also reduce the risk of fractures and bone damage. Sources of protein include lentils, beans, meat, poultry and dairy products.

Magnesium
Magnesium is essential for bone health because about 60 percent of this mineral is found in bone tissue. Several studies show that people who consume high amounts of magnesium through their diet have better bone density than those who consume less magnesium. It also greatly reduces the risk of osteoporosis.

Vitamin C
According to the study published in the journal Nutrients, vitamin C is responsible for the production of collagen in the bone matrix. It also scavenges free radicals that are harmful to bone health. In addition, vitamin C is a powerful antioxidant, which boosts immunity. A typical dose of vitamin C is about 500 mg to 1000 mg per day. It should not be consumed too much.