Vitamin D is one of the newest vitamins to come around, yet many people do not know the importance of this essential nutrient. Vitamin D is the “sunlight” vitamin, meaning it is essential for absorbing calcium from the foods you eat. It is also known as the “skin vitamin” because it is known to promote good bone health.

The bone mass is one of the most commonly asked questions for any health professional. It is a part of the skeletal system that is not visible to the naked eye. The bone mass plays a vital role in maintaining healthy bones. It is very important for a person to increase the bone mass because it helps in building the bones and ensures that the bones are strong and healthy.

We are all aware of the importance of eating healthily and our roles as a healthy human being is to take care of our bodies. This includes the need to consume nutritious foods throughout our lives and at the right time. A well-balanced diet includes a variety of fruits, vegetables, grains, meats, nuts, and legumes. You may also include dairy products, oils, oils, and beverages. It is recommended to drink 1.5 to 2 litres of water daily. You should also consume food that is high in protein, good in fiber, and low in saturated fat. Vary your food choices to maintain the correct balance of nutrients.

Good nutrition is the key to healthy bones, and strong bones are the key to good health. Learn everything you need to know to maintain your skeleton in good shape for years to come.

Throughout our lifetimes, nutrition has a significant effect on the health of our bones. What our moms ate during pregnancy, for example, has an impact on our adult bone mass.

Our bones almost explode during childhood due to rapid growth. We don’t mind if we damage anything because we glue it back together like a plastic guy. (This is a good thing, since we’re always on the verge of going over the bars head first.)

By the age of 18 or 19, we have reached about 95% of our maximal bone mass. Even in our twenties, we may increase our bone mass.

However, beyond the age of 30, we cease producing bone deposits. Then comes the crisis.

This leads me to both the good and bad news.

The bad news is that your bone density will deteriorate.

After the age of 40, most Americans lose around 0.5 percent of their bone mass each year. Low bone mineral density and bone loss, commonly known as osteoporosis, are the results of a chronic loss of bone mass.

It gets much worse.

Osteoporosis-related bone fractures are more frequent than heart attacks, strokes, and breast cancer all together. During her lifetime, one out of every three women and one out of every five males would have an osteoporotic fracture.

Because osteoporosis has no symptoms, it is known as the “silent thief.”

Many seniors are unaware that their bones are fragile until they fall. When the hormones that protect bones diminish throughout menopause, women generally lose a lot of bone mass.

And if you’re older and break a bone, your odds of dying soon after are substantially higher.

The good news is that they have not been found guilty.

Fortunately, as an adult, there are numerous things you can do to preserve and even strengthen your bones.

If you understand how bones function, you’ll be able to maintain them strong, stable, and healthy with the proper diet.

What are the components of bones?

It’s possible that the bones look firm and unaltered. They don’t seem to be doing anything particularly noteworthy.

They are, nevertheless, active and living tissues, much like every other component of the body. They are demolished and updated on a regular basis. In reality, your skeleton is replaced every 10 years or so.

And bones aren’t simply mineral fragments. The majority of the bone structure is made up of protein, and it also includes connective tissue (such as the endosteum or periosteum), a network of nerves and blood arteries, and, of course, bone marrow.

As a result, a balanced diet not only promotes bone mineralization but also keeps the whole skeletal complex healthy.

Remodeling of the bones

The body transmits signals to promote bone production when bone cells are subjected to any type of stress (for example, the foot striking the ground when running or the tension of a dumbbell).

Good meal, excellent renovations

Our bones heal quickly when we eat properly.

Consider a well-trained construction crew renovating a home with top-of-the-line materials.

Microtrauma, or little fractures and injury to the bones, causes them to adapt, heal, and eventually strengthen. The old bone is removed and replaced with a new one. It’s all right.

Our bones cannot heal adequately if we do not eat properly.

Consider the same construction crew, but using lower-cost, lower-quality materials. They don’t have the necessary supplies. Perhaps they cut corners to get the task done.

As a consequence, the structure is compromised. There are no new bones added. The ancient bone just deteriorates with time.

Another point to consider is that the efficacy of this group of employees decreases as they become older. Even if they have all of the required resources, they operate at a slower pace.

Bone formation is a process that takes place in the body.

Bone-building nutrition

You’re probably wondering what you can eat – or avoid eating – to obtain healthy bones at this point.

Fortunately, it’s a straightforward process. Consume a well-balanced diet rich in fresh, natural foods. When you combine this with regular exercise, you have a winning combination (to signal your bones to rebuild). And your bones will keep you going for a long time.

Here are some nutrients that are important for bone health.

Calcium

We require calcium to form bones, and bones contain 99 percent calcium. This is why it’s so important to consume adequate calcium, according to experts.

The average person need 600-1200 mg of calcium per day from diet. Adolescents are most likely to need growth assistance.

Here are several calcium-related considerations:

  • Is your body aware that it need calcium? Calcium is essential, but it isn’t enough to create a robust skeleton on its own. To know where to travel, it requires hormonal cues (e.g., enough vitamin D) as well as mechanical signals (e.g., shocks and strains).
  • Is it possible for your body to absorb this kind of calcium? We may consume a lot of calcium, but our bodies must be able to use it.
  • Is the calcium in this drink in harmony with the other nutrients? Recent research indicates that consuming more than 1000 mg of calcium per day is not helpful and may even be detrimental.
  • Do you use any other foods or medicines that may interfere with calcium absorption? See the table below for additional details.

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Foods high in calcium that are good for your bones.

Problems with phytate and oxalate

Many meals include minerals-binding compounds that hinder us from obtaining them.

Phytates (found in grains, seeds, and nuts) and oxalates are two of these compounds (found in spinach, rhubarb, sweet potatoes and nuts).

Because oxalate inhibits calcium absorption and utilization, foods like spinach (which contains calcium) are not always excellent calcium sources. Other vegetables and fruits, such as broccoli, bok choy, and cabbage, may also assist.

Here’s a list of some of the most bioavailable calcium sources.

What proportion of calcium do these foods provide?

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Calcium consumption as a percentage of total calories. Miller, Gregory D., et al., et al., et al., et al., et The significance of consuming enough calcium via food. 168S-185S in J Am Coll Nutr 20 no. 2 (April 2001).

Vitamin D

Vitamin D, or sun vitamin, is very beneficial to our health, particularly our bones.

Vitamin D is required for bone formation and calcium absorption.

Calcium absorption is decreased by 10-15% if vitamin D levels in the blood are less than 30 ng/ml (75 nmol/l). As a result, a target blood vitamin D level of 30-40 ng/ml (75-100 nmol/l) is recommended. (If you’re unsure, try it out.)

Most individuals need vitamin D supplementation to maintain adequate vitamin D levels. The amount of vitamin D you need depends on where you live, how much sun you get, and your current blood levels.

However, because of the way fat affects the liver and skin, shortage is extremely prevalent, possibly particularly in individuals with greater body fat.

Protein

Protein accounts about 20-30% of bone mass. Furthermore, protein consumption has an effect on the body’s growth hormones and growth factors, which has an indirect effect on bone health.

As a result, we must ensure that we are receiving adequate protein.

Some individuals believe that eating a lot of protein causes them to lose calcium. Calcium loss, on the other hand, is not a reliable indication of osteoporosis. When you eat more protein, you’ll get more calcium. To put it another way, losses and profits may balance each other out.

There’s even evidence that a calcium- and protein-rich diet is best for strong bones. So, to be sure you’re receiving all you need, search for a mix of plant and animal protein sources.

Phosphorus

A high-protein diet also contains a lot of phosphorus. Too much phosphorous may be bad for your bones. One explanation is that too much phosphorus may decrease the body’s ability to produce active vitamin D. We’ve previously established the importance of vitamin D for bone health.

Too little phosphorus, on the other hand, is linked to poor bone health. It’s a question of balance, as it usually is.

Meat, milk, cheese, chicken, and processed foods with added phosphates are the most common sources of phosphorus for most individuals.

Food supplements absorb phosphorus quicker than phosphorus from natural meals. As a result, consuming more phosphoric acid-containing soft drinks is probably not the greatest option for bone health. Because phosphorus is frequently present in the form of phytic acid, it is not absorbed to the same degree in grains, nuts, and seeds (see All about phytic acid).

Conclusion? Phosphorus is unlikely to create issues as long as you receive other nutrients in balanced quantities from complete meals.

K, C, and E vitamins

Vitamin D isn’t the only vitamin that has a role in bone health. Vitamins K (particularly K2), C, and E are also essential.

Vitamin K2 aids calcium absorption in the body. Dairy products, beef, chicken, and natto, a traditional Japanese food derived from fermented soybeans, are all high in vitamin K2.

Vitamin C aids in the development of new bones. Fruits and vegetables are high in vitamin C.

Vitamin E protects bones from free radical damage by acting as an antioxidant. Nuts, seeds, dark green vegetables, and tomato sauces are all high in vitamin E.

Vitamin A

Vitamin A deficiency or excess may be detrimental to bone health. Taking more than 1.5 milligrams of retinol (a form of vitamin A) each day may harm your bones. Examine your dietary supplements and foods that have been fortified.

Vitamin A, which is often found in dairy products, may contribute to poor bone health. Check the labels once again.

Vitamins from the B group

Homocysteine is controlled by B vitamins. More bone fractures are linked to high homocysteine levels (and inflammation in general).

You don’t need to take most B vitamins for a healthy bone system if your diet contains adequate nutrients to maintain lean body mass and a broad range of complete foods.

Vitamin B12 is the one noteworthy exception, which many individuals find beneficial to take in addition. If you don’t consume a lot of animal products and/or are over fifty, you should take a vitamin B12 supplement. (1000 g, ideally sublingually, twice a week)

Sodium

Calcium loss seems to be accelerated by consuming more salt than the body requires. While this does not always imply weaker bones, it is best avoided if at all feasible.

At the same time, eating potassium-rich foods (such as fruits and vegetables) may assist preserve bone health by balancing potassium and salt levels in the body.

Magnesium

Magnesium aids in the formation of new bone tissue.

Dark green vegetables, beans, seeds, and nuts are all high in magnesium.

Although we should receive enough magnesium from whole meals in principle, many of our customers (particularly women of reproductive age) are magnesium deficient and benefit from supplements.

word-image-10827

To expand, click on the image. Obesity, bariatric surgery, and bones. Soleymani T, et al. 396=405 in Current Opinion in Rheumatology, 2011.

Creatine

Creatine may boost the activity of bone-building cells while lowering the activity of bone-breaking cells.

However, it’s impossible to make any conclusions at this point since other studies have shown no impact as well.

Bone-building and bone-degrading substances

Understanding the significance of vitamins and minerals in bone health is an excellent place to start. However, because whole foods are the greatest providers of these vitamins and minerals, I’m curious as to what you should consume and avoid to keep your bones healthy.

Here’s a rundown of some of the most important dietary categories and how they affect bone health.

Fruits, vegetables, beans, whole grain products, nuts and seeds

Fruits, vegetables, legumes, whole grains, nuts, and seeds are all excellent sources of calcium and vitamin D.

This may be because to phytochemicals, particularly flavonoids. Some flavonoids may inhibit oxidation and affect bone cell signaling.

A research on dried plums is an illustration of the potency of flavonoids. Flavonoids are abundant in dried plums (and many other dried fruits). According to a research, eating 10 dried plums per day is extremely beneficial for bone health, all other factors being equal.

Despite the fact that numerous flavonoids and other phytochemicals have been discovered and extracted, no one knows how many there are. Furthermore, rather than any one of these chemicals, the positive effects on bones are most likely attributable to the way they are mixed in whole meals.

This may explain why dietary supplements containing isolated phytochemicals don’t provide the same level of protection as eating entire fruits and vegetables.

Soybeans have received the greatest research attention among legumes. Its impact on bone health is unknown. It is likely to vary depending on the kind of intake. Some chemicals found in soy products may help to preserve bones. However, the verdict is still out.

Acid-base equilibrium

Fruits and vegetables, in addition to providing valuable phytochemicals, help to maintain a healthy acid-base balance in our bodies, which benefits bone health.

There are a number of processes at play here, but one of the possible advantages of an alkaline diet for bones is that it may assist boost growth hormone levels.

Dairy

Calcium, potassium, and magnesium are abundant in dairy products. That’s why they’re often suggested as a bone-building supplement. If you handle dairy products well, adding them in your diet may help you fulfill your calcium requirements.

If dairy products are a person’s sole source of these nutrients, not eating them will most likely result in a loss of bone mass. Dairy products, on the other hand, offer no extra benefit to bone health if these nutrients are obtained from other sources.

Fats

The greatest way to combat inflammation in the body is to eat a well-balanced diet that includes a variety of fat sources and kinds. Keeping inflammation under control benefits bone health in the long run. I am not aware of any proof that particular lipids produce a significant increase or decrease in bone mass.

Alcohol

Beer includes silicon, B vitamins, and polyphenols, all of which are beneficial to bone health. Alcohol has a little estrogenic impact, which may help to preserve bones.

Drinking more than one or two alcoholic drinks each day, on the other hand, seems to be detrimental to bone health. (Imagine trying to convince your health insurance company that Bud Light is a bone-strengthening medication.)

Caffeine

Caffeine seems to be harmful for your bones when consumed in excess. For someone who eats a well-balanced diet, two cups of coffee a day should not be harmful.

Water with minerals

Mineral water, particularly if it includes calcium or magnesium, may help with bone health.

Other dietary variables that influence bone health

What additional variables may influence the strength of your bones now that you know what to eat and why?

Medicines

Depression, breast cancer, heartburn, ulcers, and diabetic medications all have the potential to impair bone health by interfering with hormonal signals for bone turnover and/or altering mineral use and absorption.

Long-term usage of low-dose contraceptives in young women, as well as the use of prednisone, are further warning signals for bone health.

Thyroid hormone replacement therapy’s impact on bone health is sometimes questioned. However, if the TSH level is normal, there is no danger. Hyperthyroidism, on the other hand, may cause bone loss, so if you have it, keep a watch on your bone density score.

Weight loss and diet

Chronic dieters should be avoided since periods of rapid weight loss indicate that the body is not receiving enough energy to maintain its weight. Loss of energy is often associated with loss of mass, particularly bone mass.

Nutritional deficits and weight reduction may result after bariatric surgery, which can contribute to bone loss.

Physical exercise may assist to counteract some of these detrimental consequences, allowing for weight reduction without jeopardizing bone health. However, a healthy diet is important.

Because of the absence of a consistent supply of nutrients and energy, a poor diet has a long-term detrimental impact on bone health.

Your best protection is a well-balanced diet of healthy foods.

Case size

Bone health is dependent on maintaining an appropriate fat-to-body-size ratio (which may vary from person to person).

On the one hand, having a larger physique is advantageous.

Increased circulating insulin levels and skeletal weight may promote bone development. Leptin levels are higher when there is more fat in the body, which contributes to some extent.

However, if this size of fat is present in excess, issues emerge.

More fat (beyond the recommended range) equals more inflammation, which is detrimental to bone health (among other things). Increased bone marrow fat, on the other hand, may be linked to alterations in bone production and an increased risk of fractures.

A low BMI, on the other hand, indicates poor bone density, whether you’ve been too thin for too long or are just malnourished.

So although adding mass is beneficial, make sure it’s quality bulk – lean muscle and strong, robust bones – rather than extra fat.

Outputs

Bones is a complicated subject. However, this does not have to be the case with your plans.

You can guarantee that your skeleton stays strong and robust for the rest of your life by following these easy measures.

  • Get as many nutrients as possible from whole, unprocessed foods, not additives. Real food is the best way to get nutrients into your body.
  • Make an effort to be vibrant. Vitamins, minerals, phytonutrients, and flavonoids are all found in pigment-rich fruits and vegetables, and they all contribute to strong bones.
  • Examine your vitamin D levels. If your levels aren’t high enough (30-40 ng/ml or 75-100 nmol/l), supplement until they are.
  • Every day, eat a variety of calcium-rich foods. Dark green vegetables such as broccoli, bokchoy, and cabbage, beans and legumes, dairy products, nuts, and seeds are all examples.
  • If you truly need calcium and aren’t receiving it through diet, you should think about taking supplements. However, you should not take more than 500 mg of calcium each day. Taking large amounts of supplements will not benefit you and will most likely damage you.
  • Vitamin K2 should be consumed (natto, dairy products, meat). If you don’t get enough vitamin K2 from your diet, take a supplement.
  • Consume alcohol in moderation. A good time to party is when you have two alcoholic drinks each day.
  • Every meal should include lean proteins. This is sound counsel, in our opinion.
  • Instead of cookies or sweets, try dried fruit if you’re wanting something sweet.
  • Be smart if you’re attempting to reduce weight. Reduce your energy usage gradually, rather than dramatically. (Can we suggest our nurse practitioner coaching program to you?)
  • Maintain a healthy body mass index (BMI). Bone mass may be harmed by being overweight or underweight.
  • Fill these bones to the brim. Heavily lifting weights. Jumping. It’s in the works. A stroll. Rearrange the furniture. Tell your body that it needs that bone!
  • If you don’t consume animal products and/or are over fifty, supplement your diet with 1000 mcg of vitamin B12 twice a week, preferably sublingually.
  • Examine your medicines and consult with your doctor to see if any changes are necessary for your long-term bone health.

References

To view the sources of information used in this article, go here.

A. Strohle et al. Results of a German research of vegans on the effects of a vegan diet’s net endogenous acid load on food categories and nutrients on bone health. 59:117-126 in Ann Nutr Metab.

TR Fenton, et al. Hill’s epidemiological causality criteria were used to evaluate the causation of dietary acid exposure and bone disease in a comprehensive review and meta-analysis. 10:41, Nutr J, 2011.

Advice on alcohol and bone health: Do we still need to be cautious? Macdonald, H.M. 89:999-1000 in Am J Clin Nutr.

Heaney RP & Layman DK. The amount and type of protein affects bone health. Am J Clin Nutr 2008;87(suppl):1567S-1570S.

The connection between protein consumption and increasing bone density in teenage females who have a poor calcium intake, Zhang Q, et al. 714-723 in Br J Nutr, 2010.

Increased protein need in the elderly’s diet for optimum muscle and bone health, Gaffney-Stomberg E, et al. 57:1073-1079 in J Am Geriatr Soc, 2009.

DL Thorpe et al. In a group of peri- and postmenopausal women, the effects of meat intake and a vegetarian diet on the risk of wrist fracture during a 25-year period. 565–572 in Public Health Nutr.

Comparison of fracture risk in vegetarians and non-vegetarians in the EPIC-Oxford research, Appleby P, et al. 2007;61:1400-1406. Eur J Clin Nutr

Milk, dietary calcium, and bone fractures in women: a 12-year prospective study, Feskanich D, et al. Am J Public Health, 87:992-997, 1997.

D. Feskanich et al. A prospective research in postmenopausal women looked at calcium, vitamin D, milk intake, and hip fractures. 77:504-511 in Am J Clin Nutr, 2003.

TJ Key, et al. A prospective study of 1898 incidence fractures in 34696 British women and men looked at calcium, nutrition, and fracture risk. Public Health Nutrition, vol. 10, no. 10, pp. 1314-1320, 2007.

Obesity, bariatric surgery, and bones. Soleymani T, et al. 396=405 in Current Opinion in Rheumatology, 2011.

Diet and subsequent risk of hip fracture in a nationwide sample of white women, Huang Z, et al. 144:124-134 in American Journal of Epidemiology, 1996.

Nutritional aspects of osteoporosis prevention and therapy, Peters BS, Martini LA. 54:179-185 in Arq Bras Endocrinol Metabol.

The Complete Book on Bone Health, by D.L. Schneider. Prometheus Books, 2011.

D. Feskanich et al. A prospective research in postmenopausal women looked at calcium, vitamin D, milk intake, and hip fractures. 77:504-511 in Am J Clin Nutr, 2003.

Hunt CD & Johnson LK. Calcium requirements: new estimates for men and women using cross-sectional statistical analysis of calcium balance data from metabolic studies. Am J Clin Nutr 2007;86:1054-1063.

Candow DG & Chilibeck PD. The potential of creatine supplementation to improve bone health in old age. J Nutr Health Aging 2010;14:149-153.

CM Weaver, CM Weaver, CM Weaver, Is it OK to suggest dairy products as part of a healthy vegetarian diet? Point. 89(suppl):1634S-1637S. Am J Clin Nutr 2009;89(suppl):1634S-1637S.

The connection between dietary protein and bone health, Jesudason D and Clifton P. 2011;29:1-14 in J Bone Miner Metab.

Comparative effects of dried plum and dried apple on bone health in postmenopausal women, Hooshmand S, et al. 106:923-930 in Br J Nutr, 2011.

P. Burkhardt, P. Burkhardt, P. Burkhardt, P. Burkhardt, P. Burkhardt, P. Burkhardt, P. Burkhardt, P. Burk 435S-437S J Nutr 2008;138:435S-437S

KL Tucker et al. Consumption of potassium, magnesium, and fruits and vegetables is linked to improved bone mineral density in older men and women. 727-736 in Am J Clin Nutr, 1999.

Magnesium and osteoporosis: The present state of knowledge and future research paths. Castiglioni, Sarah, et al. Nutrients, vol. 5, no. 8, no. 8, no. 8, no. 8, no. 8, no. 8, no. 8, no. 8, no. 8, no. 8, no. 8, no. 8, no. 8, no. 8, no. 8, no. 8, no

HM Macdonald et al. Poor dietary potassium consumption and high estimations of endogenous dietary net acid generation are linked to premenopausal women’s low bone mineral density and postmenopausal women’s enhanced bone resorption indicators. 81:923-933 in Am J Clin Nutr, 2005.

The health consequences of a vegan diet, Craig WJ. 89(suppl):1627S-1633S. Am J Clin Nutr 2009;89(suppl):1627S-1633S.

Cao JJ & Nielsen FH. Effect of an acidic diet (high in meat proteins) on calcium metabolism and bone health. Current Opinion in Clinical Nutrition and Metabolic Care 2010;13:698-702.

Rice, B.H., and colleagues Meeting and surpassing milk consumption guidelines: The impact of milk consumption on nutritional intake and the risk of chronic disease development. 71:209-223. Nutr Rev. 2013;71:209-223.

DL Thorpe et al. In a group of peri- and postmenopausal women, the effects of meat intake and a vegetarian diet on the risk of wrist fracture during a 25-year period. 565–572 in Public Health Nutr.

AJ Lanou. Is it OK to suggest dairy products as part of a healthy vegetarian diet? Counterpoint. 89(suppl):1638S-1642S. Am J Clin Nutr 2009;89(suppl):1638S-1642S.

HM Macdonald et al. A randomized controlled study looked at the effects of potassium citrate supplementation or increased fruit and vegetable intake on bone metabolism in healthy postmenopausal women. 465-474 in Am J Clin Nutr, 2008.

Vitamins and minerals are required by humans. The Joint FAO/WHO Expert Consultation Report is now available. The FAO/non-serial WHO’s edition. Food and Agriculture Organization of the United Nations, Rome, 2002.

Task Force on Preventive Services in the United States. To avoid bone fractures, use vitamin D and calcium supplements.

You’ll discover the ideal diet, exercise, and lifestyle recommendations for you, tailored to your specific needs.

The bone health and nutrition aspect of your diet has a direct impact on your health and the quality of your life. Bone health and nutrition is important to the multiple systems of your body, including your brain, heart, and muscles. Diet and nutrition are things that can be changed with the right choices and knowledge.. Read more about facts about nutrition labels and let us know what you think.

Frequently Asked Questions

What are 5 facts about nutrition?

The human body is composed of about 60% water, 25% protein, and 15% fat. A diet that includes a variety of foods from all food groups can provide the nutrients needed for good health.

What are the basics of nutrition?

Nutrition is the science of food and how it is used by an organism. It covers a wide variety of topics, such as what foods are available for consumption, how these foods can be grown or produced, the effects of food on health and disease, and nutritional requirements for various stages of life.

What are the 7 elements of nutrition?

The 7 elements of nutrition are water, carbohydrates, protein, fat, vitamins and minerals.

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