Proteins:
Nearly 50% of our bone volume and one-third of the bone mass is protein. Thus, protein becomes as important as calcium for building and maintaining strong bones. Taking protein daily is advisable as it provides the structural matrix of our bones. Proteins are food for strong bones.
Phosphorous:
Phosphorus works with calcium and helps build strong bones. It is like food for healthy bones.
Magnesium:
Magnesium influences osteoblasts which are the cells that help build bone strength or bone mass.
Omega-3 fatty acids:
Omega-3 fatty acids stimulate the bone-building cells called osteoblasts. These fatty acids also inhibit the production of bone-weakening cells called osteoclasts.
Vitamin C:
Vitamin C helps in collagen production. Collagen is a protein that is required for keeping the bones strong. The collagen fibers give structural support to the bone tissue. Being a strong antioxidant, vitamin C scavenges free radicals which help bones stay healthy.
Vitamin K:
Vitamin K is having a role in the production of proteins in bone. Osteocalcin is one such protein and it is involved in bone formation. Thus, vitamin K prevents weakening of bones, keeping them healthy.