There is a continuous change in bones and the body makes new bones much quicker. The bone mass stored in the body determines the vulnerability of the body to poor bone health or bone diseases. 

Poor bone health is a major health concern affecting most of the population. With growing life expectancy and the population, there is a rise in bone health awareness. Also, more people are observed to learn about natural ways to improve the health of bones and joints. 

The foods we eat determine the strength of the bones and joints. A balanced diet that comprises foods for strong bones and joints, importantly calcium and vitamin D are required for healthy bones. In this article, we make effort to focus on the importance of the role of nutrition in bone health. 

Calcium, magnesium, and vitamin D are the key nutrients for bone health. Other nutrients indirectly benefit bone health.

Calcium deficient may occur as a result of any of the following factors

Dietary calcium intake

A diet rich in calcium foods ensures high bone density and reduces the risk of fracture.

Substance abuse

Intake of tobacco and alcohol can weaken the bone and may cause osteoporosis.

Gender

Females are at higher risk of developing osteoporosis.

Age 

The bones become weak with advancing age. 

Hormone level

A high level of thyroid hormones causes loss of bones. In women, there is a dramatic bone loss after menopause. A low level of testosterone in males depletes bone mass. 

Eating disorder

Being on a strict diet may restrict you from several foods. Health conditions such as celiac disease affect calcium absorption. 

Medication 

Certain medications when taken for the long term can have a damaging effect on the bones. 

Why is calcium and vitamin D important?

Importance of calcium mineral

The human body does not make calcium on its own. It is dependent on bone health supplements and other vitamins for strong bones and joints. The body absorbs calcium from foods and bone health supplements. 

What if the body does not meet the required amount of calcium? When the body does not receive calcium from foods or supplements it uses it from the bones or other parts stored in the body. Continuous usage of stored calcium over time depletes the calcium level in the body. This results in bone degradation, making the bones weak. 

Food source of calcium

Dairy products, cereals, soy milk, seeds, dark green vegetables, broccoli, okra, egg, etc. 

Vitamin D

The body has the ability to make vitamin D on exposure to sunlight. Unfortunately, due to the harmful effects of sun rays, we avoid sunlight. This requires the body to take vitamin D supplements.

Vitamin D is equally important for healthy bones. Without vitamin D the body is not able to absorb the calcium received from foods and supplements. For effective calcium absorption, vitamin D plays important. Hence most calcium supplements contain vitamin D. 

In children, deficiency of vitamin D causes rickets which affects the shape and health of the bones. Whereas in adults, poor calcium absorption causes softness of bones and pain and stiffness in the joints. 

Food source of vitamin D

Dairy products, cereals, egg yolk, fatty fish

Role of protein in bone health

Calcium is vital for bone health and so is protein. Protein makes the major part of the bone and it acts like a skeleton system of the bone for the formation of calcium and phosphorus. 

Role of other nutrients in bone health with foods for strong bones and joints

There are other important nutrients present in diet that contribute to healthy and strong bones.

Magnesium

Magnesium is present in many foods. However, people who drink alcohol may require magnesium as a supplement as the mineral is lost through urine. For healthy bones, magnesium is required for the regulation of calcium and vitamin D. 

Food source of magnesium

Green vegetables, seeds, nuts, whole grains, avocados, etc. 

Vitamin C

Vitamin C is required for collagen synthesis and collagen is the main protein present in bones. 

Food source of vitamin C

Tomatoes, yellow pepper, broccoli, kale, citrus fruits, strawberries, cheese, etc.

Phosphorus 

It forms an important mineral for bone health. Vitamin D helps improve the absorption of phosphorus in the kidneys and intestine. Phosphorus also helps neutralize the harmful effects of acidic foods. 

Food source of phosphorus

Fish, eggs, soybeans, whole grains, lentils, etc. 

Vitamin K

A low level of vitamin K in the blood is linked to low bone density. Vitamin K may help in providing calcium directly to bones rather than through blood vessels. 

Food source of vitamin K

Green leafy vegetables, pumpkin, asparagus, spinach, grapes, carrots, etc. 

Vitamin A

It supports bone-building cells.

Food source of vitamin A

Carrots, sweet potatoes, spinach, eggs, etc. 

Zinc

Zinc is important for bone mineralization. 

Food source of zinc

Seeds, whole grains, yogurt, beans, etc. 

Boron 

It has various health benefits that include bone health as well. According to the studies it is observed that boron supplements in post-menopausal women improve the retention of calcium by the kidneys. 

Food source of boron

Raisins, dried apricots, avocados, tubers, legumes, etc. 

Silicon 

Less known nutrient, silicon is an important contributor to bone health. The deficiency of silicon can cause poor development of bones. In postmenopausal women, silicon absorption is not as good as in young women. 

Food source of silicon 

Cereal products, milk, green beans, brown rice, raisins, bananas, etc. 

What other things can keep the bones healthy?

Being physically active can help strengthen bones and retard bone loss. Smoking, alcohol consumption, and other substance abuse can deplete the calcium level in the body.

Intake of the above bone health supplements along with dietary supplements can prevent bone health problems 

Take away

Taking bone health supplements does not indicate a replacement of dietary calcium. Your healthcare provider can help you with the required supplements and recommend a balanced diet that can fulfill your body’s calcium requirement.