Bone health is influenced by a variety of nutrients, including calcium, vitamin D, protein, magnesium, phosphorus, and potassium. Consuming a diet rich in fruits, vegetables, legumes, nuts, seeds, and lean proteins can ensure that you obtain adequate amounts of most nutrients required to maintain strong and healthy bones. However, in order to guarantee sufficient consumption as we age, some nutrients call for additional effort.
Calcium
One of the primary components of bone, calcium is necessary for the proper operation of cells, muscles, the heart, and nerves. Calcium is obtained from food sources (which are the safest and most effective) or calcium supplements; we do not produce calcium on our own. The body thins the bones as a resource raid from the bones if the bloodstream isn’t receiving enough calcium.
Calcium goals and sources
For those 51 years of age and above, the Recommended Dietary Allowance (RDA) for calcium is 1,200 mg for women and 1,000–1,200 mg for men daily.
Dairy products (milk, cheese, yogurt), fruits, vegetables (leafy greens, rhubarb, artichoke, and squash), nuts, seeds, beans, soy, and shellfish are rich dietary calcium sources.
Vitamin D
Bones in particular require vitamin D for many bodily systems to function. Our bodies use vitamin D to absorb calcium from the intestines and transfer it to the bloodstream, as well as to control blood levels of phosphorus and calcium, which are essential for bone growth.
Sunlight converts a molecule in the skin to vitamin D3, which the body then converts to an active form of vitamin D. This process is how our bodies produce vitamin D. To lower your risk of developing skin cancer, wear sunscreen if you plan to spend more than a few minutes in the sun.
Protein
We refer to proteins as life’s fundamental components. They construct and repair skin, muscles, and bones in addition to providing structure to cells and sustaining chemical interactions throughout the body.
Protein accounts for a significant portion of the mass and volume of bone, forming a web of fibres that serves as the building block for future growth. “Scaffolding is similar to proteins. Dr. Rosen explains that calcium and phosphorus form on it and tighten up.
Healthy protein sources include dairy products, seafood, poultry, legumes, whole grains, nuts, seeds, and some vegetables including corn, broccoli, and asparagus. These foods help the body meet its demands for protein.
Two-for-one
When you eat proteins that are also high in calcium, you profit twice. Leafy greens, almonds, dairy products (cheese, yogurt, cottage cheese, milk), canned fish (with bones), and sardines are a few examples.
Also read: Superfoods to Eat if You’re Experiencing Hair Loss
And in addition to eating well, leading a healthy lifestyle that includes regular weight-bearing activity (like weight training and brisk walking), abstaining from alcohol, and quitting smoking is the greatest approach to guarantee strong bones. Another advantage of all those lifestyle practices is the prevention of chronic illness. If you aren’t already, take advantage of these “two-fers” and safeguard your bones.
