Role: Enhances calcium absorption in the gut.
Sources: Sunlight, fatty fish, fortified dairy products.
Benefits: Prevents bone diseases like osteoporosis and rickets.
Calcium:
Role: Main mineral in bones, crucial for bone density.
Sources: Dairy products, leafy greens, almonds.
Benefits: Maintains strong bones and teeth, supports muscle function.
Vitamin K:
Role: Aids in bone mineralization and regulates calcium.
Sources: Leafy greens, broccoli, Brussels sprouts.
Benefits: Reduces fracture risk, supports bone health.
Magnesium:
Role: Supports bone structure, activates vitamin D.
Sources: Nuts, seeds, whole grains.
Benefits: Enhances bone density, prevents bone loss.
Vitamin C:
Role: Essential for collagen formation in bones.
Sources: Citrus fruits, strawberries, bell peppers.
Benefits: Strengthens bone matrix, promotes healing.
Phosphorus:
Role: Works with calcium to build bones and teeth.
Sources: Meat, fish, dairy products.
Benefits: Maintains bone strength, supports energy production.
Zinc:
Role: Vital for bone growth and development.
Sources: Meat, shellfish, legumes.
Benefits: Promotes bone repair, supports immune function.
Boron:
Role: Enhances calcium absorption and bone health.
Sources: Nuts, fruits, vegetables.
Benefits: Supports bone density, reduces inflammation.
Vitamin A:
Role: Essential for bone growth and remodeling.
Sources: Carrots, sweet potatoes, liver.
Benefits: Promotes bone development, supports vision and immune health.