Derek L. Hill, D.O.

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You Need More Than Calcium to Make Strong Bones

Posted on 12.5.13 | 8 Comments

Senior Woman Eating Healthy SaladOur skeletal structure is what holds us up, but what holds up our skeleton?  Calcium, you say?  Correct–but only partially.  Did you know that the interior of a bone is made of collagen?  So says Oxford Press’ Contributing Writer and Registered Dietitian, Holly Larson.

The teamwork between several nutrients creates the dense living tissue called bone. Collagen binds two minerals—vitamin C and copper–together.  More than calcium. But, as we all know, calcium is highly important to make strong bones.  But, then, so is phosphorus and magnesium. 

Phosphorus and magnesium are both little known, but very commonly-occurring minerals in the body.  Calcium is vital because it’s also required for muscle contraction.  If your system is low on calcium, your bones will lose their calcium to supply it to the muscles.

However, a healthy diet will nourish your whole body as well as your bones.  To get enough calcium into your body, eat low-fat dairy products, fish and dark green leafy vegetables.  Collagen will form from foods rich in copper and vitamin C, so eat seafood, nuts, grains, organ meats, citrus fruits, bell peppers and strawberries.

Then, be sure to eat protein-rich foods to get phosphorus such as steak, fish, nuts, seeds, and beans.   Add beans, spinach, oysters and…..get this….dark chocolate… (yes!) to your diet to get magnesium into your body.  Remember it takes more than just calcium to make those bones healthy.

Strength training–weight lifting, lunges, and push-ups—which, by putting stress on bones, builds them up.  Exercises such as walking, jogging, running and jumping also put that same type of “positive” stress on the bones to make them denser and stronger.

So, there is a lot more to strong bones than just calcium.  And a lot more than calcium to make strong bones. But it’s not really “rocket science.”  Mostly, just planning varied and nutritious low-fat eating.  And doing some old-fashioned, common sense exercise.   Eat right, exercise, and bone up.

Written by: Ruby Holder Moseley, Rust Built, Marketing Services

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Categories: Articles Tags: calcium, Holly Larson

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  1. Foods That Are Great For Bone Health | Derek L. Hill, D.O. says:
    November 6, 2014 at 8:00 am

    […] Osteoporosis Foundation website (www.NOF.org) has a wonderful article about which foods are rich in calcium, vitamin D, vitamin K and other important nutrients for bone health. Below is the part of the […]

    Reply
  2. Preventing Knee Injuries | Derek L. Hill, D.O. says:
    September 16, 2015 at 8:04 am

    […] foods with helpful vitamins like calcium, omega 3 fatty acids and vitamin D. Take supplements, such as glucosamine, Chondroitin and fish oil […]

    Reply
  3. How To Keep Your Bones Healthy | Derek L. Hill, D.O. says:
    September 30, 2015 at 8:03 am

    […] that you should avoid if you want to maintain strong bones since they contain oxalates which reduce calcium […]

    Reply
  4. Risk Factors & Treatment of Osteoporosis | Derek L. Hill, D.O. says:
    August 31, 2018 at 11:19 am

    […] likely to break (definition from WebMd). And while we know how important it is to consume adequate calcium and vitamin D earlier in life, there are also some risk factors that may predispose us to the […]

    Reply
  5. A Guide To Maintaining Healthy Bones & Joints | Derek L. Hill, D.O. says:
    September 11, 2018 at 8:34 pm

    […] certain foods help, but it’s our lifestyle choices that can actually deplete the amount of calcium in our body. Here is a guide to maintaining healthy bones and […]

    Reply
  6. Key Nutrients For Your Bone Health | Derek L. Hill, D.O. says:
    September 12, 2018 at 5:35 pm

    […] flexibility of joints. A balanced diet incorporating the above nutrients provides you with healthy bones and joints. Above all, one needs to keep the body weight to a near ideal range to prevent undue […]

    Reply
  7. Maintaining Healthy Bones & Strong Joints As You Get Older - Derek L. Hill, D.O. says:
    July 23, 2019 at 2:01 pm

    […] is another essential way to help promote strong bones, and you can start by consuming calcium and vitamin D. The recommended daily intake for women 50 and younger, and men younger than 71 is […]

    Reply
  8. How To Improve Your Bone Health - Derek L. Hill, D.O. says:
    September 13, 2019 at 11:49 am

    […] thing you can do to improve your bone health is to increase your intake of foods which are rich in calcium. This should be combined with raising your consumption of vitamin D-rich foods.  The body needs […]

    Reply

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