Bone health is a critical aspect of overall well-being. Our bones provide structure, protect our organs, anchor muscles, and store calcium. As we age, maintaining strong bones becomes increasingly important to prevent conditions such as osteoporosis – a disease that is characterised by weak and brittle bones.
Nutrition plays a pivotal role in bone health. Certain foods are particularly beneficial for maintaining and building strong bones. Let us now look at some of the foods that can contribute to our bone health.
ESSENTIAL NUTRIENTS FOR BONE HEALTH
Before diving into specific foods, it is essential to understand the key nutrients that support bone health. Inadequate intake of these nutrients can increase the risk for bone loss and subsequent osteoporosis. The process of bone formation requires an adequate and constant supply of the following nutrients:
Calcium
Calcium is one of the main minerals found in bones, and is crucial for maintaining bone structure and strength. It is also essential for cell, muscle, heart and nerve function. We do not make calcium on our own. It comes from our dietary sources. And if there is not enough calcium in the bloodstream, the body raids the bones for its supply of calcium, thinning the bones.
Magnesium
Magnesium is a critical component of bone health and recovery, with about 60% of the body’s magnesium being in the bones. This essential mineral helps to convert vitamin D into its active form, which aids in calcium absorption. Without adequate magnesium, the body cannot properly utilise calcium, leading to weaker bones.
Protein
Proteins are the building blocks of life. They give cells structure; power chemical reactions throughout the body; and build and repair skin, muscles and bones. In bone, protein makes up a major part of the mass and volume, creating a meshwork of fibres that lay the foundation for bone tissue.
Phosphorus
Next to calcium, phosphorus is the most abundant mineral in the body. These two nutrients work closely together to build strong bones and teeth as bone mineral is made up of calcium phosphate. Thus, phosphorus is as important as calcium in supporting bone augmentation and maintenance.
Vitamin K2
Vitamin K2 plays a pivotal role in bone metabolism and bone recovery by helping to regulate calcium deposition. It activates proteins that bind calcium, ensuring that the mineral is deposited in bones (bone mineralisation), and not in arteries or soft tissues, thus preventing conditions like osteoporosis and arterial calcification.
Potassium
Studies have shown that greater potassium intake is significantly associated with greater bone mass. This is because a potassium-rich diet may help to prevent osteoporosis by reducing the amount of calcium the body loses through urine.
Vitamin D
Vitamin D is important for many body systems, including the bones. It helps our body to absorb calcium, supporting bone growth and remodelling, as well as regulate blood levels of calcium and phosphorus (which are needed to build bone).
Our body makes vitamin D when sunlight turns a chemical in our skin into vitamin D3, which our body then transforms into an active form of vitamin D. While it is possible to get some of your vitamin D from food, few natural foods contain it.
FOODS FOR BONE HEALTH
A healthy balanced diet will help you to maintain healthy bones. Now that we have discussed the essential nutrients one needs to maintain good bone health, let us find out about the specific foods from which we can obtain these essential minerals.
Dairy Products
Dairy products, such as milk, cheese and yoghurt, are well-known for their high calcium content, making them excellent for bone health. For example, one cup of milk provides about 30% of the recommended daily intake of calcium.
Furthermore, some of these products are fortified with vitamin D, making them even more beneficial for bone health. Yogurt, especially Greek yogurt, is also high in protein. However, in terms of cheese consumption, moderation is key as some varieties are high in saturated fat.
Leafy Green Veggies
Leafy greens, such as bok choy, chye sim and kai lan, are excellent sources of calcium as well as certain other essential bone nutrients. For example, bok choy contains good amounts of vitamin K, potassium and calcium.
Other vegetables like broccoli, cabbage and lady’s finger are also good sources of calcium and various other essential bone nutrients. Spinach, another popular leafy green, is also high in calcium. Unfortunately, it also contains oxalate which reduces calcium absorption, making it a less effective source of calcium.
Fatty Fish
Fatty fish, such as salmon, sardines and tuna, are rich in vitamin D and omega-3 fatty acids, both of which are beneficial for bone health.
Interestingly, while most of us would advocate eating fresh, one of the best ways to consume these fatty fishes is through the canned version. Why? This is because canned fatty fish also have a high amount of calcium due to small soft edible bones being included with the meat during the canning process.
Nuts and Seeds
Nuts and seeds provide essential minerals like magnesium, calcium and phosphorus, as well as healthy fats needed to boost bone health. Many types of nuts are also a good source of protein.
Some ideal nuts for osteoporosis prevention include almonds and walnuts. Eat a handful each day as a snack to promote bone health. Ideal seeds to boost bone health include chia seeds, which are rich in calcium, magnesium, phosphorus and omega-3 fatty acids; and sesame seeds, which are packed with calcium and magnesium.
Beans
Beans, such as cannellini beans and red kidney beans, are high in calcium and magnesium. They are also a good source of protein and fibre.
Unfortunately, while beans contain these essential bone nutrients, they are also high in substances called phytates. Phytates interfere with your body’s ability to absorb the calcium that is contained in beans. You can reduce the phytate level by soaking beans in water for several hours and then cooking them in fresh water.
Fortified Foods
Many foods, such as plant-based milks and cereals, are often fortified with calcium and vitamin D to help people meet their daily nutritional requirements.
For example, plant milks like almond, soy and oat milk have added calcium and vitamin D, making them excellent alternatives for those who are lactose intolerant or prefer a plant-based diet. Many breakfast cereals are also fortified with calcium and vitamin D, although some may also contain loads of added sugar.
Fruits
Certain fruits provide bone-healthy nutrients like vitamin C, potassium and magnesium.
For instance, citrus fruits have vitamin C, which has been shown to help prevent bone loss. One whole pink or red grapefruit has about 88mg of vitamin C, giving you the amount you need for the entire day. Alternatively, oranges can also provide a healthy dose of vitamin C.
Prunes and figs are also good choices for bone health. Some studies have linked prune consumption with a reduced risk of debilitating bone conditions such as osteoporosis and osteopenia. And not only have prunes been shown to prevent bone loss, they may also have the potential to reverse bone loss that has already occurred.
Eggs
Although eggs are not a good source of calcium, they contain a number of other essential bone nutrients, such as vitamin D and protein.
Furthermore, a recent study has found that whole egg consumption is related to greater bone mineral density. According to the study, this is because eggs appear to activate a group of bodily enzymes called alkaline phosphatase (ALP), which can strengthen bones. The production of ALP significantly affects the bone mineral density of both the femur and lumbar spine.
Soy Products
Soy products like tofu and tempeh are rich in calcium and protein, making them excellent for bone health.
For example, tofu – the soy-based mainstay of Asian cuisine – provides about 53% of the daily recommended intake of calcium in a 100g serving. Soy foods like edamame are also generally high in calcium and are an important source of protein.
Whole Grains
Whole grains like quinoa, brown rice and oats provide magnesium and phosphorus, essential minerals for bone health.
Quinoa is a complete protein and provides magnesium, phosphorus, and other essential nutrients. It is also gluten-free, making it a good option for those with gluten sensitivities.
Brown rice and oats are high in magnesium. They provide a source of complex carbohydrates, which are important for overall energy and health.
LIFESTYLE TIPS FOR STRONG BONES
In addition to a nutrient-rich diet, certain lifestyle practices can also significantly impact bone health.
Regular Exercise
There are two types of exercise that can help to prevent osteoporosis, namely weight-bearing exercises and strength training.
- Weight-bearing exercises such as walking, jogging, aerobics, tai chi and yoga help your body to work against gravity, prompting the body to produce and maintain bone density.
- Strength training helps to prevent osteoporosis as working the muscles stimulates bone formation and increases muscle mass, which supports the bones. Lifting weights, exercises like push-ups and squats, as well as daily activities like carrying groceries can help to build muscle strength and promote bone health.
Avoid Smoking, Alcohol and Caffeine
Smoking and excessive alcohol/caffeine consumption have been shown to weaken bones and increase the risk of osteoporosis.
- Alcohol and caffeine can interfere with calcium and vitamin absorption and may increase the risk of bone loss.
- Regularly having more than one alcoholic drink a day for women or two alcoholic drinks a day for men may increase the risk of osteoporosis.
Thus, quitting smoking and limiting alcohol/caffeine intake can improve bone health and overall well-being.
Maintain a Healthy Weight
Being overweight or underweight can put additional stress on your bones. Exercising and having a balanced diet will help your body be healthier in the long run, ensuring that your bones stay strong and reducing the risk of fractures.
- Obesity and Type 2 diabetes multiply the risk of low bone density, increasing the chances of a bone fracture.
- On the other hand, being underweight and not getting enough calcium also weakens bones and can lead to early bone loss.
Avoid Salty and Sugary Foods
Eating foods that have a lot of salt (sodium) can cause your body to lose calcium and lead to bone loss.
- Processed foods, canned foods and high-sodium snacks should be limited.
- Any foods that contain 20% or more of the daily recommended sodium intake are considered high in sodium.
Some studies suggest that colas, but not other soft drinks, are associated with bone loss. While more research is needed to better understand the link between soft drinks and bone health, it is believed that the caffeine commonly found in colas may contribute to bone loss.
CONCLUSION
Maintaining strong bones requires a well-rounded diet rich in key nutrients like calcium, vitamin D, magnesium, and other essential bone nutrients.
By incorporating a variety of foods such as dairy products, leafy greens, fatty fish, nuts and seeds, beans, fortified foods, fruits, eggs, soy products and whole grains, you can support your bone health and reduce the risk of osteoporosis and other bone-related conditions.
Remember to also engage in regular physical activity as well as other lifestyle changes to maintain good bone health.
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