Good nutrition plays an important role in bone health and bone development.Building and maintaining strong bones requires vitamins, minerals, proteins, fats and carbohydrates that are essential for bone health. Here are the tips and tricks to nutrition for bone health and to build and maintain strong and healthy bones.
VITAMINS & MINERALS
Vitamins and minerals are essential for bone health. Calcium, phosphorus, magnesium, vitamin D, vitamin K and vitamin B are important for bone strength and health.
- Calcium – Calcium is a mineral that is important for strong bones. Dairy products and fortified soy, almond and oat products are good sources of calcium.
- Phosphorus – Phosphorus is a mineral that works with calcium to keep bones strong. Dairy, lean meats, fish and beans are good sources of phosphorus.
- Magnesium – Magnesium is a mineral that helps keep bones healthy and strong. Good sources of magnesium include green leafy vegetables, nuts, seeds and legumes.
- Vitamin D – Vitamin D helps the body absorb and use calcium. The best source of vitamin D is sunlight, so try to get about 15 minutes of sun exposure three times a week. Vitamin D is also found in fatty fish, egg yolks and fortified milk.
- Vitamin K – Vitamin K is essential for controlling calcium levels in the body and for repairing bones. Leafy green vegetables, cauliflower, asparagus and Brussels sprouts are good sources of vitamin K.
- Vitamin B – Vitamin B is important for bone health and development. Vitamin B-12 is found in animal products such as dairy, eggs and fish.
Protein is a major component of bones, so it is important to make sure you are getting enough of it in your diet. It is recommended to get at least 0.8 g of protein per kg of body weight. Good sources of proteins include eggs, dairy, beans, lentils, nuts, fish, poultry and lean meats.
Fats are important for helping to keep bones strong. Unsaturated fats such as the ones found in avocados, olive oil, nuts and seeds are recommended for bone health.
Carbohydrates are important for bone health because they provide energy for the body and help to keep blood sugar levels stable. Whole grains, fruits, vegetables and legumes are good sources of complex carbohydrates.