Weakness of bones is not just a problem of aging, but due to lack of wrong eating and nutrition, youth can also be affected by it. If the body does not get the required vitamins and minerals, bones gradually begin to weaken, which increases the risk of problems such as osteoporosis and fracture. In this article we will know which vitamins are necessary for the strengthening of bones and how they can be included in their diet.

Vitamins required for bones

1. Vitamin D

Vitamin D increases the absorption of calcium in the body, which is very important for the strengthening of bones. Its deficiency can weaken bones and increase the risk of pain or fracture.

Sources of Vitamin D:

• Sunshine (staying 15-20 minutes in the sun till 7-9 am)
• Egg yolk
• Mushroom
• Dairy Products (Milk, Yogurt, Cheese)
• Fortified grains and soy milk

2. Vitamin K

Vitamin K helps maintain minerals in bones and reduces the risk of fracture. Lack of this can cause bones weak and brittle.

Sources of Vitamin K:

• Green leafy vegetables (spinach, fenugreek, broccoli)
• Soybeans and pulses
• Cabbage and cauliflower
• Green tea

3. Vitamin C

Vitamin C helps in collagen production, which keeps bones flexible and strong. Lack of this can reduce the strength of bones and can cause joint pain.

Sources of Vitamin C:

• Orange, lemon and amla
• Capsicum and tomato
• Strawberry and Kiwi
• Papaya and pineapple

4. Vitamin B12

Vitamin B12 helps maintain the density of bones. Lack of this can weaken bones, which may increase the risk of fracture.

Sources of Vitamin B12:

• Fish and eggs
• Dairy product
• Fortified grains and soy products

Follow these habits to strengthen bones

1. Take a balanced diet: To strengthen bones, take a diet rich in calcium, protein and minerals.
2. Take sunlight: Stay in the sun for 15-20 minutes daily for vitamin D.
3. Exercise weight-bearing: Walking, running, yoga and strength training increases the strength of bones.
4. Reduce caffeine and soda: Consumption of caffeine and more soda can cause calcium deficiency in bones.
5. Avoid smoking and alcohol: They affect the health of bones and increase the risk of osteoporosis.

If you want your bones to remain strong, then definitely include vitamins D, K, C and B12 in your diet. Also, by adopting healthy lifestyle and regular exercise, you can keep bones healthy for a long time.