7 Essential Nutrients For Bone Health

7 Essential Nutrients For Bone Health

An adult body is built with 206 bones which gives structure to our body. All these bones are spread throughout our body including ribs, skull, spine, legs, and arms. This important part of the musculoskeletal system works with joints and muscles to ensure freedom of movement while protecting the delicate organs of our body. If you experience any issues related to the bones then it is advised to visit the best orthopaedic doctor in Siliguri and avoid any serious tears, injuries, or fractures. 

It is pivotal for you to take care of your bones and ensure effective bone health. Otherwise, you can be exposed to a range of bone-related illnesses that can decrease your range of motion and overall life quality. Some such bone disorders requiring urgent diagnosis and treatment are osteoporosis, bone cancer, rickets, osteomyelitis, Paget’s disease, and osteopenia. Start caring for your bones to maintain bone density and proper build-up of bone cells. 

Why is it Important to Ensure Proper Bone Health? 

Your body breaks old bones and builds new bones faster when you’re young. However, this procedure slows down when you reach the age of 30 which is the peak time for protecting your bone health and preventing further illnesses. It is also important to remember that following a healthy diet for your bones is essential during childhood to build strong bones. 

If you were nutrition deficient in the early years then you may have higher risks of premature bone loss and serious bone disorders. Decreased physical activity, low intake of calcium, female gender, high thyroid levels, and eating disorders are some of the risk factors for bone disorders. If you’re exposed to any of these factors then you must increase your focus on ensuring bone health through a balanced diet and a healthy lifestyle. 

Top Nutrients to Strengthen and Improve Your Bone Health 

1. Calcium 
According to the recommended dietary allowance (RDA), it is advised to intake calcium of 1000-1200 mg per day for men and 1200 mg per day for women if your age is above 51. Following this allowance will help you to ensure bone health and provide the required calcium to your bones. 

You must know that your bones are constantly replaced with new ones and calcium is the most important nutrient that supports this process while ensuring bone strength. If you cannot intake sufficient calcium-rich foods then you can consider taking low-dose calcium tablets. 
  • Sources of calcium: soya drinks, cheese, milk, dairy products, bread, fish such as pilchards and sardines, and green leafy vegetables such as okra and kale are the best food sources packed with calcium. 
2. Protein 
Another essential nutrient which can improve bone health is protein. You must know that around 50% of your bones are made with protein and sufficient intake of this nutrient is pivotal to keep the bones healthy. 

If you don’t intake proper levels of protein then it can affect bone formation while decreasing calcium absorption rates. Herein, older women require higher amounts of protein in their diet to maintain bone density. If you’re losing weight then also protein can help you sustain proper bone mass and health. 
  • Sources of protein: Some of the food options packed with protein that are perfect to ensure bone health are almonds, chicken breast, green yoghurt, quinoa, pumpkin seeds, eggs, lentils, peanuts, and shellfish. 
3. Vitamin D
All of our body systems require vitamin D but it is more essential for your bones as it can regulate proper levels of phosphorus and calcium while absorbing calcium for bone health. If you have visited the best orthopaedic hospital in Siliguri to get treatment for osteoporosis or other conditions then also the doctor recommends a supplement of vitamin D3. 

The issue related to bone thinning can be solved by maintaining proper levels of this vitamin. Usually, sunlight is the natural source of vitamin D3 but you must be extra cautious during sun exposure due to the harmful UV rays. 
  • Sources of vitamin D: If you want to increase the intake of Vitamin D in your diet to ensure bone health then you must eat egg yolks, red meat, fortified foods, liver, and other oily fishes such as sardines, salmon, and mackerel. 
4. Collagen
Collagen is a type of protein which is highly important for bone health. This is the main protein found in the bones that also contains amino acids glycine, lysine, and proline. These components together ensure the strength of the tissues, ligaments, muscles, and especially bones. 

You must also know that the collagen found in animal bones can be hugely effective in reducing joint pain. Doctors often recommend collagen medications to postmenopausal women who are also suffering from osteoporosis to reduce the risk of collagen breakdown. 
  • Sources of collagen: Various food options have high collagen-boosting properties such as animal bone broth, egg whites, fish, chicken, berries, leafy greens, tropic and citrus fruits, and cashews. You can also consider taking collagen supplements to maintain proper intake of this essential nutrient and ensure bone health. 
5. Vitamin K
Osteocalcin is a type of protein that helps in bone formation and ensures bone health. It is important to include proper amounts of vitamin K in your diet that will help in modifying and maintaining levels of this protein. Vitamin K is also essential to prevent calcium loss from the bones and increase bone density. 

The doctor can prescribe vitamin K supplements if you have reached the postmenopausal stage. Additionally, osteoporotic people can also see a significant improvement in their bone density levels after decreasing the intake of this vitamin.
  • Sources of vitamin K: To get proper amounts of vitamin K, you can include various food items in your diet such as cereal grains, vegetable oils, and leafy greens such as spinach and broccoli. You can also get small amounts of this nutrient in dairy foods and meat. 
6. Potassium 
To prevent the risks of osteoporosis and promote bone health, you must indulge in a potassium-rich diet. Increasing the intake of potassium can help reduce the loss of calcium through urine. 

You must know that women who have proper levels of potassium have higher bone mass. Herein, this nutrient is mainly essential for postmenopausal women as they have higher chances of bone loss. In such cases, potassium can increase bone mass, especially in the hip and lower back bones. 
  • Sources of potassium: Many fishes, fruits, and vegetables have abundant amounts of potassium that can keep your bones healthy. Some such nutritious foods are white potatoes, beet greens, peas, bananas, avocado, spinach, kale, salmon, and sweet potato. 
7. Magnesium 
You now know that vitamin D and calcium are important nutrients for bone health but to properly use these nutrients, you need to take sufficient levels of magnesium. 

Henceforth, magnesium is also a crucial component that can strengthen your bones while reducing the risk of bone fractures or other bone-related disorders. You can consider taking a magnesium supplement to ensure proper intake of this building block for healthy bones.
  • Sources of magnesium: As a part of the balanced diet, you must also look for food options that have good amounts of magnesium. Some magnesium-rich foods for healthy bones are bananas, green vegetables, dairy products, meat, brown rice, milk, whole grain bread, and breakfast cereals. 
If you have an increased risk of developing osteoporosis or suffered a bone fracture recently then you must contact the best orthopaedic doctor in Siliguri. The doctor will evaluate your condition through a bone density test to recommend a personalized diet plan, lifestyle modifications, or medications to keep your bones strong and healthy. 

Following a nutrient-rich diet from an early age is essential as it can help you maintain bone mass and reduce the likelihood of bone loss in the upcoming years. Apart from a healthy and balanced diet, it is also advised to avoid low-calorie food, perform weight training, and maintain proper body weight to keep the chances of bone-related issues at bay. 

Dr. Archisman Das
Meet Our Contributing Expert:

Clinical expertise and insights for this article were provided by Dr. Archisman Das, MS, Fellowship in Joint Replacement Surgeon a renowned Orthopaedics & Joint Replacement Surgery. Delve deeper into their professional profile here for more comprehensive information.

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