Your bone starts getting mineral and grows during childhood, adolescence, and early adulthood. Once you reach 30 years of age, you will have achieved peak bone mass.

Therefore, it is very important for a child to grow more by following a diet filled with essential nutrients and also a good lifestyle habit. The 10 natural ways to build healthy bones are –

1. Maintain a Healthy Weight

Being too thin or too heavy can have negative effects on your bone health. Therefore maintaining a stable weight can help preserve bone density and support bone health.

If you are underweight then you have a high risk of getting osteopenia and osteoporosis.

If you are overweight then you have a high risk of getting arthritis and fractures. If are having a lot of fluctuations in your body weight during your lifetime then this repeated cycle of losing and gaining weight can lead to a significant bone loss.

2. Avoid Very Low-Calorie Diets

When we want to lose weight we reduce our calorie intake, this can have some bad effects on your bone such as muscle mass loss and lower bone density. This will occur even if you are doing resistance exercises with it. To avoid this take at least 1,200 calories per day.

3. Perform Strength Training and Weightlifting Exercises

Performing strength training and weight lifting exercises can help you build and maintain strong bones. It promotes the formation of new bone, increases in bone mineral density, bone strength, and bone size. It prevents bone loss, bone turnover, and inflammation in older adults.

It might also help protect against diseases like osteoporosis, osteopenia, or breast cancer in older women.

4. Include Foods High in Magnesium and Zinc

Magnesium plays an important role in converting vitamin D into calcium absorption minerals.

Zinc is required in very small amounts. It helps in keeping up the mineral portion of your bones, promotes bone-building cells, and prevents the breakdown of bone.

5. Consume Enough Protein

Do you know? That about 50% of our bone is made of protein, therefore getting enough protein is important for maintaining healthy bones. Low protein intake can reduce calcium absorption in our body and can also lower bone formation and bones can be easily broken. However, it has also been found that high-protein diets can take away calcium from bones in order to balance the increased acidity in the blood (this diet can be taken during aging and weight loss). But, this condition does not occur in people who consume up to 100 grams of protein daily. It can lead to higher bone density and fewer fractures.

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6. Eat High-Calcium Foods throughout a Day

Normal RDI of Calcium is 1,000 mg per day. 

For teens, RDI is 1,300 mg and for older women, RDI is 1,200 mg.

Your body can easily absorb fewer amounts (500 mg) of calcium. Therefore, you should eat calcium foods throughout a day in the partition.

7. Consume Foods High in Omega-3 Fats

Omega-3 fatty acids can promote the formation of new bone and protect against bone loss in older adults.

8. Get Vitamin D and K

Getting adequate amounts of vitamins D and K2 from your daily diet or supplements can help in building strong bones, and protect bone health. 

Vitamin D helps your body absorb calcium and Vitamin K2 supports bone formation.

9. Take a Collagen Supplement

Collagen Supplement helps protect bone health by reducing collagen breakdown. It can relieve joint pain and avoids joint conditions like arthritis.

10. Eat Lots of Veggies

Vegetables are good for your bones.

Vegetables are one of the best sources of vitamin C, which helps in promoting the production of bone-forming cells. It can also increase bone mineral density.

According to studies, vitamin C contains antioxidant properties that can protect bone cells from damage. 

It prevents diseases like osteopenia and osteoporosis which usually occurs due to low bone density.

Consuming green vegetables can create healthy bones during childhood and it also protects bone mass in young adults and older women.