Since childhood, we are forced to consume calcium-rich foods such as dairy as well as calcium supplements for strengthening our bones. If truth be told calcium is not the only mineral essential for increasing bone density. It only plays a partial role. Various other nutrients are equally necessary for obtaining healthy bones. Together these minerals help to increase bone density. 

Here are 2 such vitamins that are necessary for increasing your bone density:

​Vitamin K

Vitamin K is actually a group of compounds. The most important of these compounds appears to be vitamin K1 and vitamin K2. Vitamin K1 is obtained from leafy greens and some other vegetables. Vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs, and synthesized by bacteria.

Sufficient consumption of Vitamin K has always been linked to taking care of heart disease, diabetes or cancer. Though there is another reason that requires you to add more vitamin K to your diet, for it increasing your bone density. Vitamin K is mainly responsible for activation of a protein which is crucial for blood clotting and also calcium metabolism. This vitamin regulates how much calcium is being deposited in your bones. Moreover, it also activates another protein called matrix GLA which prevents the accumulation of calcium in soft tissues. The average daily amount of vitamin K consumption for women is 122 mcg and for men is 138 mcg. Some sources of vitamin K are broccoli, spinach, lettuce and cabbage. 

Vitamin D

This vitamin, also known as the sunshine nutrient, is essential for increasing bone density as well as maintaining our bone health. This is a fat-soluble vitamin which is synthesized in our body by breaking the cholesterol stored in the cells when the skin is exposed to sunlight.

 Vitamin D helps in the absorption of calcium. Other than that it also helps to maintain an adequate amount of nutrients in the blood. When the calcium level in blood is low, Vitamin D starts absorbing it from our food or from the bones.

Vitamin D has other roles in the body, including reduction of inflammation as well as modulation of such processes as cell growth, neuromuscular and immune function, and glucose metabolism. Many genes encoding proteins that regulate cell proliferation, differentiation, and apoptosis are modulated in part by vitamin D.

 RDA for vitamin D for young adults is 600 IU/day & for adults above 70 years is 800 IU/day. Apart from sunlight, other common sources of Vitamin D include okra, soybeans, spinach, sardines and salmon.

Stay healthy! 

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