Bone Building Nutrients

Did you know? About 10 million Americans have osteoporosis, and about 54 million more are at risk.  While men and women of all ages and ethnicities can develop osteoporosis, certain risk factors are linked to the development of osteoporosis and contribute to an individual’s likelihood of developing the disease. Diet is a key factor in the prevention of osteoporosis. Prevent your risk of osteoporosis and strengthen your bone health by incorporating these key nutrients in your diet:

 Calcium

●        Sources: Dairy (milk, cheese, yogurt), fortified foods (juices, cereals, almond, and soy milk), sardines or canned salmon with bones, tofu, dark green vegetables (collards, kale, broccoli, bok choy, okra), seeds (poppy, sesame, chia), almonds

●        Function: Improper calcium intake through food or supplements causes the body to take the calcium it needs from your bones.

Vitamin D

●        Sources: Fatty fish (swordfish, salmon, sardines, mackerel), fortified foods (dairy, cereal), egg yolks

●        Function: Necessary for calcium to be absorbed in the intestine.

 Magnesium

●        Sources: Green vegetables (collards, kale, bok choy, okra), seeds (poppy, sesame, chia), nuts, legumes, whole grains, avocado

●        Function: This allows for proper calcium and vitamin D regulation.

Phosphorous

●        Sources: Protein foods (soybeans, fish, meat, milk, eggs), legumes, whole grains

●        Function: Part of bone mineral and important for neutralizing acidic foods that could otherwise be harmful to bone.

Potassium

●        Sources: Fruits, vegetables such as scallops, squash, beans, and whole grains

●        Function: Certain potassium salts neutralize acids that come from the body’s metabolic processes and reduce calcium loss from the bone.

 Vitamin A

●        Sources: Sweet potato, beef liver, spinach, carrots, cantaloupe, mangoes, fortified foods, eggs

●        Function: Influences osteoblasts (bone-building cells) and osteoclasts (bone breaking down cells).