There is no doubt that healthy bones are extremely important for our body. Our bone structure gets shaped along our childhood, adolescence and adulthood years. By thirty years of age, most people achieve their peak bone mass. If there is a deficiency during this time or if a bone loss occurs at a later age, you may face an increased risk of fragile, weak bones that are prone to injury or breakage. However, there are a few natural ways by which you can improve your overall bone mass and make sure that you have good bone density.

Consuming Vegetables

Consuming adequate quantities of vegetables is extremely important to ensure that your bone density and strength is maintained. Vegetables are one of the best sources of vitamin C, which helps in the production of bone-forming cells. In addition, studies have indicated that antioxidation properties of vitamin C help to protect bones from cell damage. Consuming high volumes of green and yellow vegetables as a child has been linked to bone mineralization and also affect bone mass in adults. Vegetables, like onions, have been observed to reduce the chances of osteoporosis in adults.

Strength training

Engaging in specific exercises can help to build and maintain a strong bone structure. Typically, weight and strength training exercises can stimulate the production of strong bones. Older men and women who engage in weight-bearing exercises showed an increase in bone strength, density and size.

Protein intake

Protein is one of the most critical nutrients for healthy bones. Almost half of your bones are made from protein. Research suggests that older women appear to have better bone density when they consume adequate amounts of protein.


There is no surprise that calcium is an essential mineral for bone health. As old bone cells continuously undergo replacement, it is necessary to supplement your diet with adequate calcium consumption. It is best to distribute your calcium intake throughout the day so that your body can keep replenishing. You may be surprised to know that although you may consume 500 mg of calcium a day, much less is absorbed in your body.

Vitamin D and K

Did you know that vitamin D and K play an essential role in ensuring your bone health? Sources of vitamin D include early morning sunlight, fatty fish like tuna, mackerel, salmon, etc. Cheese and egg yolks also contain significant quantities of vitamin D. Vitamin K is mostly found in leafy vegetables such as spinach, turnips, collards, Brussel sprouts, etc. Consumption of vitamin D and K helps to improve the absorption of calcium, reducing the risk of bone issues like osteoporosis, osteopenia and some other bone diseases.

Although there are many natural ways of gaining adequate bone density and ensuring stronger bones, in today’s fast-paced lifestyle it is almost impossible to keep track of what we are consuming, not to mention the highly processed foods and vegetables we need to buy. Thanks to a Mississauga and Brampton compounding pharmacy, it is possible to use several health supplements to ensure that our body is getting the right amounts of nutrition each day. If you are concerned about your diet and wish to get some advice on dietary supplements, talk to Allwell Pharmacy. Their team of qualified and experienced pharmacists can help you to chart a balanced nutrition plan as per your unique health condition, age, and lifestyle.

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