The main structure of our body is balanced by bones, which keep the body’s shape, help with movement, and most importantly, provide protection. As we age, if bones are not taken care of, there is a risk of osteoporosis in the future, along with bone fractures and severe pain. For stronger bones, exercise and lifestyle are very important.

Essential Nutrients for Bones

1: Calcium
Calcium keeps bones strong. It is the main component for bone health. You can get calcium from milk, yogurt, and cheese. Calcium-rich green vegetables like broccoli and spinach are also good. Nuts are helpful, and small fish with bones, such as dried fish or small hilsa, can be eaten.

2: Vitamin D
Vitamin D helps the body absorb calcium. Without vitamin D, calcium cannot work effectively. The best source is sunlight — 10–20 minutes daily is enough. You can also get vitamin D from egg yolks, sea fish like salmon, sardines, and mackerel, as well as vitamin D-fortified milk and juice.

3: Protein
Both bones and muscles need protein. Protein strengthens and helps them grow. Without enough protein, bones may fracture easily. Good sources of protein are eggs, meat, lentils, chickpeas, fish, and dairy foods.

4: Magnesium & Zinc
Magnesium increases bone density, while zinc helps in bone formation and repair. Nuts, cashews, peanuts, whole grains like oats, brown rice, and wheat are good sources. Lentils and beans can also be eaten.

5: Vitamin K
Vitamin K helps store minerals in bones and supports healing after fractures. Good sources are spinach, bananas, cabbage, broccoli, and cucumbers.

6: Omega-3 Fatty Acids
Omega-3 reduces bone inflammation, strengthens bones, and keeps them flexible. Good sources include sea fish, flax seeds, chia seeds, and walnuts.

Lifestyle Tips for Bone Health

• Spend at least 10–20 minutes in sunlight daily.
  
  
• Do regular exercise, especially weight training and bodyweight exercises.
  
  
• Avoid smoking. Those who smoke should slowly quit.
  
  
• Avoid alcohol.
  
  
• Ensure enough sleep — 6–8 hours daily for recovery.
  
  
• Avoid processed foods and limit salt intake as much as possible.
  
  

To keep bones strong, not only food but also diet, exercise, and a healthy lifestyle must be balanced together. If calcium, vitamin D, and protein-rich foods are taken from childhood, there is a much lower chance of bone fractures in the future.