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You do not want weak bones in your 20s and 30. And while calcium is important for bone health, you should also include these vitamins in your diet.
Vitamin K [19659004] It helps the body to produce a protein called osteocalcin, which helps to improve bone mbad, and vitamin K is essential for the functioning of a protein called MGP (matrix gla-protein) present in bones, teeth and cartilage
No. 1 Sources: Vegetables such as cabbage, soy, cheese and liver, and green tea.As our body can absorb vitamin K only when It is accompanied by dietary fat, it is better to eat your sal green ade with oil-based salad dressings. 19659006] Photo: iStock "title =" Photography: iStock "/>
photo: iStock
vitamin D
We need it Our body uses vitamin to help transport calcium to bones and to improve Kidney and Bowel Absorption
Best Sources: Our body produces Vitamin D when our skin is exposed to the sun, so get a 20 to 30 minute daily exposure to the sun; eat salmon, sardines and eggs.
Vitamin C
Vitamin C is necessary for normal bone development and for the formation of collagen, the structural protein in bone.
Best Sources: Citrus, tomato, kiwi, guava, broccoli and amla (Indian gooseberry).
![Photo: iStock "title =" Photo: iStock "/>
<p> Photo: iStock [19659012] Vitamin B 12 </b></p>
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Osteoblasts, bone cells of the body, need n of B12 to function effectively Anemia caused by vitamin B12 deficiency has been badociated with a higher risk of osteoporosis (bone loss). ] Best sources: B12 sources include dairy products, eggs, fish, meat and poultry.
-Ashok Rajgopal, President, Fortis Bone and Joint Institute, FMRI, Gurugram, Vibha Bajpaiee, Senior Nutritionist, Asian Institute of Medical Sciences, Faridabad
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