Calcium is a well-known tool in the fight against bone deterioration. True, this mineral is quite beneficial, but scientists are continually discovering new ways to aid in the maintenance of our bones’ strength and health.

Vitamin D is an important nutrient.

Calcium cannot be absorbed by the bones unless vitamin D is present. Women who took 500 IU (12.5 g) of vitamin D daily had a 40% decreased incidence of hip fractures, according to a research of almost 16,000 women.

Sources of vitamin D:

100g salmon = 360 IU (9g

50g sardines = 250 IU (6.2g)

115g shrimp = 172 IU (4.3µg)

Vitamin K

Vitamin K is a lesser-known vitamin that is beneficial to bones because it aids in the normal functioning of the proteins that make up bones. People who ingest 250 milligrams of vitamin K per day had a decreased risk of bone fractures than those who consume 55 milligrams per day. Vitamin K should be taken in doses of 90 to 120 mg per day.

Sources of vitamin K:

1 cup broccoli = 547 .g

1 cup spinach = 120 .g


Acids that absorb calcium from the body are neutralized by potassium. As a result, this mineral should not be overlooked. For adults, a daily potassium requirement of 4700 mg is suggested. Make an effort to include them in your diet.

Sources of potassium:

1 banana = 422 g

1 avocado (85 g ) = 540 mg

Dried figs (76 g ) = 542 mg

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