Why care about your bones? For starters, they literally carry you everywhere you go! And as we get older, we’ll naturally start to lose a few inches and, potentially, strength. But that doesn’t have to be our destiny if we care for them properly! You see, having strong bones is about mobility, freedom, and pain-free living. With bone-wasting diseases like osteoporosis, you become dependent on others and lose the ability to move independently. You also cannot exercise the same way as you did before since your bones have become so fragile. 

So, don’t wait until it’s too late to care for your bones! Now is the time to take care of them so that you needn’t run into any problems down the line. After all, the goal here is to age-proof your body. The tried and true method of achieving that is taking care of your health, starting with the food on your plate. Here’s a list of the top nutrients for healthy bones and the foods that have them!

Calcium

It’s safe to say that most of us know that calcium is the go-to nutrient for bone health. But do you know why? According to the Harvard School of Public Health, “Bone is living tissue that is always in flux. Throughout the lifespan, bones are constantly being broken down and built up in a process known as remodeling. Bone cells called osteoblasts build bone, while other bone cells called osteoclasts break down bone if calcium is needed.” [1]

To keep things simple, just remember that calcium is an essential “building block” for healthy bones. Just like you always need a supply of protein (and other nutrients) to build muscle, you mainly need calcium (and others) to grow healthy bones. This is especially important as we grow older since bone density (which is how much calcium and minerals are in the bones) starts to decline with age. Low bone density means greater chances of osteoporosis and fractures, so it’s important to stay on top of your nutrition throughout your life (rather than one point) to keep it in a healthy range. 

Top Sources: Yogurt, Cheese, Kefir, Sardines (with bones), Salmon (with bones; canned), Leafy Greens (spinach, kale, collard greens), Broccoli, Bok Choy, Almonds, Figs, Tofu, Edamame, Blackstrap Molasses, Fortified Orange Juice and Non-Dairy milk [2]

 A Note on Supplements: There’s a lot of debate over whether or not calcium supplements prevent osteoporosis. Here are a few things to keep in mind. First is that food should always come first. No exceptions. Second is the type of supplement that’s used. There are good and bad supplements out there. Some studies show that calcium supplements do more harm than good, while others show that the correct dosage of calcium combined with other nutrients (like Vitamin K or D) reduce the risk. Your best bet is to talk to your doctor and figure out whether or not calcium supplements are right for you.

Vitamin D

If you need calcium to build healthy bones, then you also need Vitamin D to absorb it. Unfortunately, calcium isn’t well-absorbed in the intestines, and if your Vitamin D status is on the lower end, you’re only getting 10-15% of calcium from food! [3]

Top Sources: Sunlight, Fatty Fish (salmon, sardines, mackerel), Egg (yolks), Fortified Non-Dairy Milk and Orange Juice, Liver, Cheese [4]

Vitamin K

For anyone up to date on the latest nutrition research, Vitamin K has recently been studied for its connection to optimizing bone health. While the research is continuing to evolve and help scientists understand how exactly it’s involved, we do know several things. First is that there is a link between bone density (mineral and calcium concentration), Vitamin K, and the risk of fractures (particularly in older-aged adults). Second is that Vitamin K is important for mineralization, the process of building healthier, better bones. It activates specific proteins that are involved in mineralization, making it an active player alongside Vitamin D and calcium. [5] Third and finally is that it ensures calcium goes where it’s supposed to (bones) instead of the heart, blood vessels, or kidneys. You could think of it as a traffic cop! 

Top Sources: Dark Green Vegetables (collard greens, kale, broccoli, brussels sprouts, spinach), Egg (yolks), Beef, Liver, Fermented Foods (sauerkraut, kimchi, natto)

Magnesium

This super mineral is also vital for bone health. It’s needed for the proper use and absorption of calcium. And similarly, it’s also required for the conversion of Vitamin D into its active, usable form. Most of our body’s magnesium reserves are in the bones, which is why getting enough is important to keep it from getting too low. [6] 

Top Sources: Kale, Collard Greens, Bok Choy, Spinach, Tofu, Avocado, Dark Chocolate (raw cacao), Almonds, Whole Grains, Hemp Seeds, Legumes, Shrimp, Salmon, Mackerel

Phosphorus

Most of this mineral can be found in the bones and teeth! Consider phosphorous the protector of healthy bones. It neutralizes acidic foods like coffee and soda and keeps them from leaching minerals and nutrients out of the bones. It also works together with calcium and Vitamin D to build healthy bones. In fact, you need both phosphorus and calcium to have healthy bones! [7]

Top Sources: Soybeans, Dark Chocolate (raw cacao), Yogurt, Cottage Cheese, Ricotta Cheese, Poultry, Pork, Liver, Sardines, Pollock, Scallops, Salmon, Mackerel, Crab, Nuts, Seeds, Amaranth, Quinoa, Whole Grains, Legumes

These are the key players when it comes to bone health. However, there are others to keep in mind, too. I’ll run these down for you really quick!

Boron: Lowers the excretion of calcium, magnesium, and phosphorus from the bones. (Great for preventing osteoporosis or osteopenia.)

Potassium: Neutralizes acids from food and bodily processes and keeps them eating away bones. 

Zinc: Plays a part in bone mineralization and collagen synthesis, with the latter setting the foundation or healthy bone formation. 

Vitamin A: Affects bone-building and bone-breaking cells (osteoblasts and osteoclasts)

Vitamin B12: Influences bone-building cells (osteoblasts)

Vitamin C: Crucial for collagen synthesis and iron absorption (see below)

Iron: A co-factor for the enzymes required for collagen synthesis. Pairs excellently with Vitamin C.

[9]

That’s a wrap for today’s post, everyone! I hope you enjoyed the knowledge bomb. Let me know what you think about vitamins, minerals, and bone health and why a healthy diet is important, especially for bone health!

Sources:

[1] https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-milk/calcium-full-story/#growing
[2] https://americanbonehealth.org/nutrition/nutrientsforbonehealth/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2669834/
[4] https://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods
[5] https://health.clevelandclinic.org/do-you-need-vitamin-k-supplements-for-your-bone-health/
[6] https://www.ncbi.nlm.nih.gov/pubmed/22516724
[7] https://www.betterbones.com/bone-nutrition/magnesium/
[8] https://www.healthline.com/health/how-your-body-uses-phosphorus#highphosphorus-foods
[9] https://americanbonehealth.org/nutrition/nutrientsforbonehealth/