Peak bone mass - Our bones are strengthened from childhood to early adulthood. By around age 30, we have reached our peak bone mass.
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Eat vegetables - Vegetables help increase bone mineral density (i.e. the amount of calcium and other minerals in your bones).
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Vitamin C - Vegetables are a good source of vitamin C. This vitamin has an antioxidant effect, and, as such, it can protect bone cells.
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Weight-bearing exercises - This is one of the best ways to build and maintain strong bones for every age population.
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Eat enough protein - About 50% of our bones are made of protein. A low protein diet is linked to low calcium absorption, which affects bone health.
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It's great for women - Research suggests that a high protein intake can have a positive impact on bone density in women.
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Vitamin K - Vitamin K2 particularly modifies a protein that helps bone formation. This modification essentially helps prevent the loss of calcium from bones.
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Vitamin K - Like Vitamin D, consuming it in supplement format can also be helpful in achieving optimal levels.
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Maintain a healthy body weight - Both being overweight and underweight will affect your bone health.
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Underweight - Low body weight is linked to lower bone density, bone loss, and increased risk of osteopenia and osteoporosis.
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Increased magnesium intake - Magnesium is the mineral that makes vitamin D promote calcium absorption, so it has a very important role in bone health.
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Increased zinc intake - It can be found in foods such as beef, shrimp, spinach, flaxseeds, and oysters, among others. Again, supplementation is also an option.
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Omega 3 - These are mostly found in fatty fish (e.g. salmon), but there are also some plant-based sources such as chia seeds, flaxseeds, and walnuts.