Micro-nutrients are essential for the building strong and healthy bones. They contain nutrient such as calcium, vitamin D, vitamin K, Protein, Phosphorus, Magnesium, and zinc which improves body structure and help to build peak bone mass. For a strong and healthy bone, the body needs a healthy diet and synergistic arrangement of micronutrients.
The skeletal system is made up of cartilages, ligaments, bone, and other tissues which help the body perform some essential function. They provide support, protection, and mobility to different organs in the body. The structure of our bones is made of collagen (a protein that consists of deposited minerals upon which minerals are deposited) which helps in hardening the entire structure. Vitamin B6 and
vitamin C are needed to make collagen. A healthy bone is a function of adequate production of collagen. Apart from the structural support the skeletal system provides to organs of the body, the bones also contain minerals such as calcium and phosphorus which are very important for muscle contraction and heartbeat. The body needs an adequate amount of micronutrient to keep the skeleton strong and function at an optimum level. The combination of collagen and calcium gives the bone flexibility and strength and protects it from breaking. These nutrients are abundantly present in micro-nutrient diet.
When it comes to building strong bones, calcium and vitamin D are important. Calcium supports your bone structure, while vitamin D improves calcium absorption and bone growth.
Calcium is the most important bone mineral but needs to be accompanied by vitamin D to be absorbed by the body and fused into the bone. Vitamin K activates a protein that muddles calcium into the structure of bone. Studies have shown an increase in bone mineral density, a reduction in fractures, and a boost in bone formation through vitamin K supplements. Magnesium, phosphorus, and trace element zinc are essential for building strong bones. Magnesium and zinc make up a little part of bone minerals while about half of all bone mineral is made up of phosphates, which forms composite with calcium in the bone matrix. Both minerals have to be in balanced to avoid decalcification.
Deficiency in micronutrient can lead to mineral depletion and weakening of the bone. When the rate of bone formation is lower than bone dissolution, a net bone loss occurs which may lead to tinny bones called osteoporosis or failure of bone mineralization called osteomalacia. In women, bone loss occurs faster in the first few years after menopause but continues into old age. In men, bone loss usually occurs later in life. At about 65 years, men catch up with women and lose bone mass at the same rate.
Yogurts, milk, beef, fish, cashew, garbanzo beans, potatoes, garlic, salmon and tuna, spinach are food very rich in micronutrient. They are essential for building strong bone. Supplements such as Glucosamine, chondroitin, omega-3, and green tea contain a reasonable amount of micronutrient which helps keep the cartilage in bones healthy. Long-chain omega-3 fatty acids have been shown to block the harmful effects of oxidative stress potentially and have anti-inflammatory qualities and could increase bone formation. Micronutrient is essential to the body and should be incorporated into our diet to ensure a healthy bone structure.