Just taking calcium supplements? ... The four essential nutrients and foods for 'bone health'

Vitamin D

Vitamin D helps with calcium absorption. In particular, it helps break down calcium so that the body can use it effectively. Egg yolks also contain vitamin D, and if you like sweets, oranges are good too. Salmon, tuna, mushrooms, and tofu are also rich sources of vitamin D.

Vitamin K

Vitamin K helps increase bone mineral density. It has been shown to be particularly beneficial in reducing osteoporosis and fracture rates among the elderly. Vitamin K can be obtained from green vegetables such as kale, broccoli, spinach, cabbage, lettuce, avocado, and kiwi, as well as from some fruits. It can also be consumed through meats such as chicken and pork.

◆ Calcium

Many people know that calcium is a major component of bones. It is commonly consumed through dairy products such as milk, cheese, and yogurt, but for vegetarians, calcium can also be obtained from beans, nuts, and vegetables. Other foods rich in calcium include fish, tofu, chia seeds, sesame seeds, and oranges.

◆ Protein

Proteins help increase muscle mass and absorb calcium. They are abundantly found in chicken, lean meat, eggs, cheese, lentils, peanuts, and salmon. Proteins are the most fundamental nutrients, aiding calcium absorption and supporting bone health.