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You can eat your way to bone health


Osteoporosis is a major health threat for nearly 44 million Americans, mostly women. More than one in four Americans have a musculoskeletal condition that requires medical intervention. What can be done to maintain overall bone health? In addition to moderate exercise, proper nutrition is key.

Here are some food tips to help maintain bone health:

  1. Recent studies show that high-protein diets can help increase bone mineral content and thereby decrease the risk of fractures. Dietary protein helps build and maintain muscle, which in turn protects bones and joints, while stimulating bone strength when accompanied with weight-bearing activities.

    Recommended sources of protein for bone health include eggs, salmon, lean meats, soybeans and legumes.

  2. Diets high in carbonated beverages, such as soft drinks and certain sports drinks, are associated with significant decreases in bone mineral density in both males and females. In addition, diets high in refined sugar (found in substantial quantities in sodas and energy drinks) have been studied at length and there is evidence of impaired bone growth and mechanical strength in those consumers.

    Regular consumption of soft drinks can contribute to weight gain and a decrease in lean muscle mass, which in turn results in the loss of calcium and iron, both of which are crucial to health and mobility.

    Recommended beverages for bone health include water, milk, orange juice and drinks fortified with calcium.

  3. Complex carbohydrates, such as fruit and vegetables, may improve bone mass density and increase calcium absorption. Fruit and vegetables contain non-digestible carbohydrates. As they begin to be processed, they produce organic acids that help the disbursement of calcium throughout the body. In addition, fruit and vegetables contain antioxidants, vitamins, minerals, fiber and other phytonutrients that are needed for overall health.

    Recommended carbohydrates for bone and overall health include blueberries, nuts, tomatoes, broccoli and spinach.
  1. Calcium is the most abundant mineral in the body and is one of the most important nutrients for bone health. Calcium always plays a starring role in muscle contract, heartbeat regulation, nerve impulse transmission, regulation of blood pressure and immune system function. Consuming the recommended daily intake of calcium can help prevent osteoporosis and keep muscles and nerves functioning properly.

    Recommended sources of dietary calcium for bone health include dairy products (cheese, milk, yogurt) and plant-based foods such as kale, turnip greens, broccoli and tofu.

  2. Vitamin D helps bones absorb calcium. The body makes its own vitamin D when exposed to the sun, so it’s known as the “sunshine vitamin.” Recent studies show that vitamin D helps boost the immune system and promotes longevity.

    Recommended sources of vitamin D for bone health include fatty fish, egg yolks and vitamin D-fortified foods such as cereal, orange juice, cow’s milk, cheese and yogurt.

  3. Because our modern diets are often deficient of the recommended foods and beverages, supplementation is often necessary. To enhance skeletal health, supplements such as calcium carbonate or calcium citrates are beneficial.

    Recommended dietary supplements for bone health are those derived from whole foods. Many supplements are made with synthetics or synthesized nutrients instead of whole food nutrients.