Nutrients We Need To Build Bones

What we eat matters

As an older woman, it is important for me to do everything I can to maintain bone strength. It is vital for everyone of any age.

Our bones are living tissue and are constantly being constructed and replaced. The foods we eat are vital to the health of our bones.

What are our bones made of and what beneficial foods provide the nutrients we need?

The musculoskeletal system comprises the body’s bones (called the skeleton), muscles, cartilage, tendons, ligaments, joints, and other connective tissue that support and shape our body. Our bones allow us to stand, move around, and protect our brain, heart, and vital organs.

You may not know that our bones store important minerals such as calcium and phosphorous. Bones contain most of our calcium supply, and they also contain bone marrow that produces red and white blood cells.

According to Medical News Today, they also store some growth factors, such as insulin-like growth factors.

Can store fatty acids in the tissue of bone marrow.

PH balance — bones can release or absorb alkaline salts, helping blood to stay at the right pH level.

Detoxification - bones can absorb heavy metals and other toxic elements from the blood.

Endocrine function-bones release hormones that act on the kidneys and influence blood sugar regulation and fat deposition.

Calcium balance - bones can raise or reduce calcium in the blood by forming bone or breaking it down in a process called resorption.

Did you know that we will build bone mass until age thirty? More importantly, once we reach thirty we break down more bone than we rebuild.

We lose bone mass — that is why providing nutrients is vital to the health of our bones.

What nutrients do we need?

The four most important are Calcium, Vitamin D, Protein, and Magnesium.

Calcium

If you do not maintain a healthy balanced diet and do not take supplements, your body will take the calcium it needs from your bones.

Calcium can be found in dairy products such as milk and yogurt, dark green vegetables, almonds, sesame, and chia seeds. Some foods such as cereal and orange are fortified with calcium.

Vitamin D

This vitamin is necessary for calcium to be absorbed in the intestine.

It can be found in fatty fish such as salmon and sardines, eggs yolks, and fortified foods.

Magnesium

Allows for proper calcium and vitamin D regulation

You will find Magnesium in green vegetables, nuts, legumes, and whole grains.

An adequate amount of Calcium, Vitamin D, and Magnesium are provided in a good, balanced diet. They are vital to the health of your bones, particularly when we are young and growing and as we age and start to lose bone mass.

There may be times when it is necessary to add these nutrients by taking supplements.

Protein

Proteins give cells structure and contribute to chemical reactions throughout our body that help build and repair skin, muscles, and bones.

Protein is a significant part of the mass and volume of bone. It creates fibers that are the foundation of bone growth. Calcium and phosphorous form on protein fibers and causes them to strengthen.

Our bones consist of 35% protein, mostly a single type of protein called collagen; the other 65% is calcium and phosphorous.

Protein sources are dairy products, legumes, fish and poultry, whole grains, nuts, seeds, and some vegetables.

Phosphorus

Phosphorus is essential for neutralizing acidic foods that are harmful to our bones.

Protein foods such as milk, eggs, fish, meat, soybeans, legumes, and whole grains are sources of Phosphorous.

Additional nutrients needed for bone health are Potassium, and Vitamin A.

Potassium

Neutralizes acids that come from the body’s metabolic processes.

You will find potassium in fruits and vegetables, whole grains, squash, and beans.

Vitamin A

Is important for bone-building cells (osteoblasts)and those that break down cells (osteoclasts).

Sweet potatoes, spinach, eggs, fortified foods, carrots, cantaloupe, and beef liver provide Vitamin A.

When you read the lists of foods under each nutrient, you will see many of the same foods. So eating the right combination of these foods will benefit you in multiple ways.

If you are uncertain which foods are the best for you, talk to your doctor or a nutritionist. Everyone's needs may vary based on age, food allergies, or health issues.

Nutrients are vital for our bones, but there are other actions we can do to help support and strengthen our bones.

Exercise

Weight-bearing exercises such as walking, running or jogging. Also aerobics, climbing stairs, or low-impact sports such as tennis.

Resistance exercises such as weight lifting help slow bone loss.

Smoking

Loss of bone mass is associated with tobacco usage. If you are a smoker, please quit.

There are many health reasons to not smoke.

Alcohol

Alcohol interferes with the calcium balance in our bones and Vitamin D, which is essential for calcium absorption. Both can lead to bone loss, osteoporosis, and bone fracture. Drinking alcohol also makes it harder to heal from any fractures.

You should limit yourself to one or two drinks each day if you drink.

Weight

Maintaining a healthy weight will put less pressure on your bones.

A recent study published in the journal Metabolism confirmed that obesity reduces bone density increases the risk of fractures and type two diabetes.

Our bodies are complex, and eating a variety of healthy foods, consuming less salt and sugar, and saturated fat is essential. It protects us from diseases such as heart disease, diabetes, cancer.