As many as 25-50% of all elderly men and women suffer from osteoporosis, a debilitating condition in which the bones become weak and brittle. This condition occurs when bone cells are not replenished fast enough and bone loses its density, resulting in porous bone that can easily break and become fractured. Unfortunately, osteoporosis is not completely reversible, although there are medications available for it. However, one can prevent his/her risk for osteoporosis and promote strong bones by starting early and leading a healthy lifestyle through adequate exercise and proper diet. What a person chooses to eat and not to eat is crucial in keeping bones healthy and strong. In this article, we will find out which vitamins and minerals are the best for bone health, and which foods are the richest sources of these.
Calcium
Calcium is an essential mineral in helping build bone strength. It plays an important role in maintaining healthy bones and teeth, regulating normal heart rhythm and the conduction of nerve impulses, and aiding in blood clotting. If your body isn’t getting enough calcium, it will begin to obtain the mineral from your bones, which may eventually cause the bones to weaken. Thus, regular intake of calcium-rich foods is the key to making sure that your body gets the calcium it needs.
Dairy products are probably the best dietary sources of calcium. Drinking milk and eating milk products such as cheese and yogurt on a regular basis are great in ensuring strong bones. Other sources of calcium include green leafy vegetables such as mustard greens, turnip greens, lettuce, cabbage, broccoli, and kale, fish such as salmon, and calcium-fortified foods such as some cereals, breads, and orange juice.
Vitamin D
Another essential tool in building strong bones is vitamin D; because it helps our bodies absorb calcium from the diet. Vitamin D can be best obtained by sun exposure, as ultraviolet rays from the sun stimulate the body to synthesize the vitamin. Going out in the morning for 10-15 minutes a day can already supply you with the vitamin D you need. Likewise, you may increase your intake of foods such as fortified milk, fish, seafood, and eggs.
Magnesium
Magnesium is another important nutrient in helping prevent osteoporosis, as it works hand-in-hand with calcium in maintaining bone strength. Magnesium is mostly obtained by the body through dietary sources such as whole grains, nuts, and vegetables such as spinach, squash, mustard greens, and celery.
Foods to Avoid
Just as there are foods which can promote strong bones, there are also some foods which can deplete calcium in the body and promote bone density loss. Here are some foods to watch out for:
- Salt – salt is probably one of the most common ingredients in many foods, but studies have shown that it leeches calcium and causes it to be excreted. Avoid eating too much salty foods and make sure that you are monitoring the salt content of the foods you eat.
- Carbonated drinks – the phosphoric acid found in soft drinks promotes calcium loss, so limit your intake of these beverages and take juices or milk instead.
- Caffeine – drinking too much coffee can also deplete your body’s calcium stores, so it may be best to avoid multiple cups of coffee and stick to decaffeinated ones instead. Also, it may help to add milk to your coffee in order to balance out the effects of caffeine.
