Bone Building Nutrients

Building stronger bones is very important to protect your body against osteoporosis (“porous bones”), a progressive bone disease that causes bone fracturing. There are 8 specific nutrients identified in foods by doctors, scientists and researchers as bone-building.

Protein

Protein is a great bone builder; however you don’t want to consume excessive amounts (i.e. protein bars or shakes). Too much protein can be life threatening. Foods high in quality protein include chicken, turkey, seafood, egg whites, cheeses, yogurt, beans and peanut butter.

Magnesium

Extensive research done on this mineral reveals it as a strong supporter in treating and preventing osteoporosis. It also helps the body neutralize metabolic acids and absorbs calcium. Foods high in magnesium include pumpkin seeds, brown rice, spinach, cashew nuts, sweet potatoes, beans, flaxseed and wheat germ. Note: Calcium has been known to cause constipation, but taken with magnesium will help relieve this problem.

Potassium

Potassium has been used to treat high blood pressure, prevent stroke and muscle cramps. It’s critical in the aging process by slowing down bone mineral density. Infuse your diet with foods like cantaloupe, honeydew melon, papayas, bananas, plums, prunes, raisins, avocados, artichokes, carrots, lettuce, tomatoes and almonds to aid this process.

Vitamin C

Foods with Vitamin C can help your body produce collagen, which helps slow down the rate at which bone loss occurs in old age. These foods include strawberries, lemons, grapefruit, oranges, guava, pineapple, bell peppers, cabbage, tomatoes and cauliflower.

Calcium

This is one of the most important nutrients to bone. If consumed daily (1,000 to 1,300 mg) in your diet, you increase prevention of osteoporosis. Your best choices of calcium filled foods are fat-free plain yogurt, fat-free milk and cheeses, soybeans, collard greens, broccoli and almonds.

Vitamin D

Vitamin D is another critical nutrient in bone health. It is found in foods and made by the body from the sun. Of course with the high percentage of skin cancer rates, it’s probably best to consume Vitamin D from foods and supplements. Your best foods sources include salmon, yogurt, soy milk and egg yolks. Daily supplements or a multivitamin (800 to 1000 IU) are also needed because there’s not a lot of foods rich in Vitamin D.

Vitamin K

Vitamin K is known to be essential in the formation of osteocalcin, a protein found only in bone. Loading up on Vitamin-K rich foods is linked to lowering risks of fractions in some people, and include green-leafy vegetables like kale, spinach, asparagus, broccoli, brussel sprouts, parsley, and lettuce. One negative to consuming Vitamin K is that it serves as a natural blood thickener. This could pose a problem if you take blood-thinners, so always talk to your doctor before consuming a Vitamin K rich diet.

Soy Protein

If you’re experiencing bone mineral density, then give your body a boost of protein by incorporating high-quality soy foods. This can include soybeans, tofu, soy nuts, soy flour, enriched soy milk, or soy yogurt several times a week into your diet.

Written by: Jamacia Magee, FizzNiche Staff Writer

Reference:
Bauer, J. (n.d.). 8 Bone-Building Nutrients. Retrieved from http://www.joybauer.com/photo-gallery/best-foods-for-osteoporosis.aspx

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