Nutrition and bone, muscle and joint health are closely related. A healthy diet can help you prevent and manage osteoporosis and related musculoskeletal disorders by assisting in the production and maintenance of bone. If you’re not getting the right nutrients you’re putting yourself at greater risk for bone, muscle and joint disease.

Two of the most important nutrients are calcium and vitamin D. Calcium is a major building-block of bone tissue (the skeleton houses 99% of the body’s calcium stores). Vitamin D is key at it assists your body to absorb calcium – the two go hand in hand.

Calcium Recommendation (per day)* RDA (mg)
Men 800
Women 800
Boys 11-18 1200
Girls 11-18 1200
1-3 years 800
4-6 years 800
7-10 years 800
Pregnant women
(second half of pregnancy)
Breastfeeding women
(first six months of lactation)

Milk and milk products, Almonds, fishes with small bones, bengal gram, ragi, Rajma, green leafy vegetables are a rich sources of Calcium.

There are a number of foods, nutrients and vitamins, besides calcium and vitamin D, that help to prevent osteoporosis and contribute to bone, muscle and joint health, including protein, fruits and vegetables, and other vitamins and minerals.


Lean red meat, poultry and fish, as well as eggs and dairy foods, are excellent sources of animal protein. Vegetable sources of protein include legumes (e.g. lentils, kidney beans), soya products (e.g. tofu), grains, nuts and seeds.

Fruits and Vegetables

Fruits and vegetables contain an array of vitamins, minerals, antioxidants and alkaline salts – some or all of which can have a beneficial effect on bone.

Other vitamins and minerals


Good sources of magnesium include green vegetables, legumes, nuts, seeds, unrefined grains and fish.

Vitamin K

Vitamin K sources include leafy green vegetables such as lettuce, spinach and cabbage, liver and some fermented cheeses and soya bean products


Sources of zinc include lean red meat, poultry, whole grain cereals, pulses and legumes.



Apollo Dietetics Department,

Apollo Health City,