The majority of the time, people are unconcerned about their bone density or health. And it’s a frequent misconception that bones just require calcium to stay strong. Calcium is necessary, but your bones require much more than that. In a video posted on his Facebook page, lifestyle coach Luke Coutinho claims that the calcium-for-strong-bones argument has been shown as a “total falsehood” used to sell more calcium pills over the years.

“Calcium is, without a doubt, critical for bone density. But that’s only a small part of the picture “He warns against using high amounts of calcium supplements because they can harm your kidney and heart function. Simply said, bone density is a measurement of the amount of calcium and minerals in a person’s bones.

Maintain bone density by including these nutrients in your diet

 Vitamin D3

It isn’t simply about calcium. It also has to do with vitamin D3. The human body is incapable of absorbing a considerable amount of calcium in a single sitting. As a result, taking large amounts of calcium is ineffective. Vitamin D3 and calcium are inextricably linked. Calcium cannot be absorbed if vitamin D3 levels are inadequate. Over the last five years, one in every two adults has been found to have insufficient vitamin D3 levels, according to Coutinho. It is produced by the skin in reaction to UV light or sunshine.

Magnesium, zinc and vitamin K2-

Magnesium, zinc, and vitamin K2 are also required. Another mineral that contributes to bone density is vitamin k2. All of these can be obtained through a well-balanced diet. Vitamin k2, which is found in fermented foods such as pickles and sauerkraut, is more difficult to come by.


After that, there is protein. Protein accounts for at least half of the bone’s mass. Proteins aren’t simply for muscles anymore. Make your plate a rainbow, since this will provide a variety of micronutrients that will aid in the strengthening of your bones. People must understand, according to the coach, that avoiding carbs is not the road to better health. “I understand that individuals are trying to reduce weight, but the lower your calorie intake, the weaker your bones get.” Protein is found in green leafy vegetables, lean meats, fish and seafood, and dairy products.

Vitamin C

Last but not least, vitamin C. Vitamin C is commonly associated with immunity, but it also aids in the stimulation of bone cells. Citrus fruits, such as oranges and lemon juice, peppers, strawberries, broccoli, and other vegetables are good sources of vitamin C.

Weight-bearing workouts, such as walking, are another approach to maintain bones strong. The importance of movement in maintaining bone strength and health cannot be overstated. Remember that your bone density will continue to increase until you reach the age of 30. Following that, you must maintain that density for as long as possible.


This content, including advice, is intended to provide only general information. It is not a substitute for professional medical advice. For more information, always visit a professional or your personal doctor. This information is not the responsibility of The Martin News.

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