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How to Boost Bone Health with Nutrition

How to Boost Bone Health with Nutrition


3 minute read

Osteoporosis (OP) is one of the most common metabolic bone diseases.1 It can lead to disabling fractures, especially in the vertebrae and hip.2

A study reports that both men and women have to adopt adequate measures (lifestyle and diet) to prevent OP during the later years of life.3

Role of Nutrition to Boost Bone Health 

Adequate nutrition is crucial for maintaining good bone health.4

Calcium increases bone mineral density, and its dietary sources include dairy products, turnip greens, lady fingers, mustard greens, and broccoli.5,6 

Vitamin D is necessary for calcium absorption, and fatty fish (swordfish, salmon), fortified foods (dairy and cereals), and egg yolk are its major sources.4

Magnesium regulates calcium and vitamin D and is available in vegetables such as lady fingers and beet greens; seeds such as sesame and chia, nuts, legumes, and avocado.4,6

Potassium maintains the acid-base balance and prevents bone loss; fruits, vegetables, and whole grains are the sources of potassium.4,7

Vitamin K is involved in bone matrix formulation, where mineralization happens. Dark green leafy vegetables such as spinach and turnip greens are dietary sources of vitamin K.6,7

Foods

Food and Nutrients That Affect Bone Strength

Excess proteins

Excess protein consumption potentially increases the acidity of the blood and other body fluids, resulting in loss of minerals including calcium.6

Alcohol and caffeine

Alcohol and caffeinated drinks such as coffee, tea, and soft drinks (sodas) tend to decrease calcium absorption.6

Salt

A high intake of salt can lead to calcium loss, which can further lead to bone loss.6

Polyphenol-rich foods including olive oil, tea, and soy help prevent OP.8

Foods rich in ω-3 fatty acids such as fish oil and flaxseed oil have bone-boosting benefits.6

Nutrients play a significant role in the prevention of OP. It is important to consume adequate amounts of nutrient-rich foods to maintain optimum bone health

References:

  1. Jeihooni KA, et al. J Res Health Sci. 2015;15(1):47-53.
  2. Physicians Committee for Responsible Medicine. Preventing and reversing osteoporosis. https://www.pcrm.org/. Accessed November 12, 2019.
  3. Kadam NS, et al. Indian J Endocr Metab. 2018;22(1):67-73.
  4. Wendell E. Nutrients for bone health. https://americanbonehealth.org/. Published May 16, 2017. Accessed November 12, 2019.
  5. Tai V, et al. BMJ. 2015;351:h4183.
  6. National Osteoporosis Foundation. Food and your bones- osteoporosis nutrition guidelines. https://www.nof.org/patients/treatment/nutrition/. Accessed November 12, 2019.
  7. Movassagh EZ, Vatanparast H. Adv Nutr. 2017:8(1):1-16.
  8. Chisari E, et el. Curr Pharm Des. 2019;25(22):2459-2466.

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