Bone Health Vitamins and Foods You Should Use to Maintain Healthy Bones

Are you looking for what bone health vitamins, minerals, and foods can help you maintain healthy bones?

Having healthy bones is crucial to our daily lives. But, keeping them in tip-top shape is often overlooked. Sometimes, we forget to eat enough food and get enough essential vitamins for bone health.

For this reason, many people suffer from unhealthy and brittle bones. This may soon lead to osteoporosis. The elder population, most especially, is at even more risk in developing this disease.

As we age, our bone density also changes. And while this change is natural and inevitable, there are ways to delay it. By eating the right foods and getting enough vitamins, bone health care should be easy.

But before anything else…

What is Bone Health?

Bone health refers to the condition of our bones, otherwise known as the skeletal system. As we all know, these bones play a key role in our bodies.

Bones act as the “frame” of the body. They keep everything intact.

Our bones also provide structure to our bodies and protect our organs. It is also where our muscles adhere to.

Generally speaking, bone and joint health come hand in hand.

Why is Bone Health Important?

Having strong and healthy bones is crucial to our health and well-being. It supports our bodies in everything that we do. Our bones are what allow us to stand still and move.

To put things in a simpler manner, bone health is important because our bodies depend on it. Poor bone health also equals poor functionality.

It’s never too late to take care of your bones.

Keep them in tip-top shape with the following…

7 of the Best Foods for Bone Health

while we can’t stop aging, bone loss and deterioration don’t have to happen right away.

Sure, having healthy bones may seem like a tough task to maintain, but it isn’t. Sometimes, what we need to keep them strong and healthy lies in what we eat.

With that said, here are seven of the best foods for bone health.

1. Leafy Greens

Leafy greens are among the healthiest foods for the bones.[1] These vegetables are full of big amounts of vitamin K and calcium.[2]

Both of these micronutrients are beneficial to bone health.[3]

Bok choy, kale, spinach, and other leafy greens have ample amounts of calcium. They are also loaded with other minerals that are good for the bones.[4] Vitamin K, phosphorus, and magnesium are also present in these greens. These nutrients all have positive impacts on bone health.[5]

Moreover, a study on elderly women confirmed the impact of leafy greens on bone health. It noted that consuming more leafy greens may have a life-long effect on bone turnover.[6]

2. Beans and Lentils

Beans and lentils are another food that is beneficial to the bones.[7] They are high in protein, fiber, and essential micronutrients.

Beans and lentils are also great sources of iron and zinc. They are even packed with magnesium, phosphorus, and folate.[8] Beans and lentils are also an excellent source of calcium.

A study noted that eating beans showed improvements in patients with osteoporosis.[9]

But, do take note that beans contain phytates. Phytates are natural compounds that may interfere with calcium absorption.[10]

One way to lessen the phytate content of beans is by soaking them in water for several hours before cooking.

3. Milk

Milk is a no-brainer when it comes to foods that promote bone health. This dairy staple is an excellent source of calcium and other essential vitamins.

Additionally, milk is one of the best and most affordable sources of calcium. It is easy to find and is a part of everyone’s grocery list.

A 100ml serving of milk has about 122mg of calcium.[11] And because it is a dairy product, its calcium content is well-absorbed by the body.[12]

Moreover, milk is a great source of protein, potassium, and magnesium. Zinc and vitamin D are also present, among others. Combined, these micronutrients contribute to better bone health.[13]

4. Almonds

Almonds make the perfect snack if you are looking to pop in extra calcium into your diet. Additionally, eating these nuts links to better bone density.[14]

Almonds are also very rich in magnesium. Magnesium itself is good for the bones.[15]

Moreover, almonds are full of protein, with about 23g per 100g serving. Protein is a macronutrient that is essential to bone development.[16]

5. Whey Protein

Adding more protein to your diet is one of the keys to healthier bones. An extra serving or two may do the bones even better.

Protein and bone health are two correlated factors, and here’s why:

• Protein is a macronutrient that contributes to bone growth and development. It is important, especially in our younger years.[17]
• Protein is also essential to bone maintenance.[18]

Whey protein is a product of milk, which is also good for the bones. It isn’t only a surefire way to consume more protein, whey is also full of essential amino acids. These amino acids are good for overall general health.[19]

6. Salmon

If you’re looking for a non-dairy food that is good for the bones, then look no further than salmon. Salmon is a fish packed with protein and calcium. Both of these nutrients are essential to bone health[20]

Salmon is also a fatty fish that boasts good amounts of omega-3 fatty acids. The fish itself also contains vitamin D. This vitamin help assist in calcium absorption.[21]

One research studied the possible health impact of salmon consumption on osteoporosis patients. The research concluded that the calcium content in the salmon may soothe osteoporosis. The patients who participated also experienced an increase in bone density.[22]

7. Yogurt

Yogurt is another dairy product that is rich in calcium. It’s a sweet and tangy treat filled with live, healthy bacteria. A cup is also full of phosphorus, potassium, and B vitamins.

Research on bone mineral density showed that yogurt consumption may benefit bone health. Although, it is worth noting that yogurt didn’t have a significant effect on spinal bone density.[23]

Yogurt is also found to be helpful when it comes to metabolism. One study showed its possible effects in improving both diet and metabolism.[24]

Keep the risk of osteoporosis at bay with these…

Bone Health Vitamins and Minerals

A well-balanced diet, without a doubt, is the key to good health. But what most of us don’t know is that, sometimes, the food we eat isn’t enough.

The body needs more than only calories and macronutrients to function. And for our bones to be in their best shape, certain micronutrients are necessary.

Unfortunately, not everyone takes bone health seriously manner. Many of us miss the right amounts of bone health vitamins and minerals in our daily food intake.

That said, don’t let your bones suffer because you’re not getting the right nutrients. Here are some of the most essential bone health vitamins and minerals.

Calcium

Making it on top of the list is calcium. This mineral is best known for its vital role in bone health.

Calcium and bone health, in general, are inseparable. Calcium is the main bone-forming mineral as 99% of the body’s calcium is present in the skeleton.[25]

Higher calcium intake is also related to better bone mass and development. Several studies show the positive impacts of calcium in bone health. Most of these studies suggest an intake of 500-1000mg a day to prevent bone loss.[26]

A recent analysis confirmed that increased calcium intake may benefit bone mineral density. The analysis showed about a 0.6-1.8% increase in bone mineral density. This increase may occur within a period of one to two years.[27]

The recommended dietary allowance for calcium is anywhere between 1,000mg to 1,300mg. This amount of calcium is enough to keep the bones healthy.[28]

Boron

Boron is a trace mineral with diverse roles in metabolism. It also happens to benefit bone health.[29]

Boron intake is crucial to mineral metabolism and decreasing the risk of osteoporosis. Deprivation of this mineral may have a link to bone loss.[30]

An animal study showed that boron may have the ability to increase bone strength. And on the one hand, research showed that boron deprivation increased urinary calcium excretion. This may result in bone loss and other bone-related diseases.[31]

The recommended daily intake of boron for bone health is currently unestablished. But a recent study reported that 3-4mg a day may have the ability to improve bone mineral density.[32]

Magnesium

Magnesium is another mineral essential to bone health. In fact, about 60% of the magnesium in the body is in the bones, along with calcium and phosphate.

Several studies recognized the role of magnesium in bone health. One study showed that magnesium may restrict the development of osteoporosis.[33]

One study also demonstrated the ability of the mineral to increase bone strength. It may also help improve bone structure.[34]

Moreover, magnesium deficiency is also linked to inflammation and bone loss. Low magnesium levels also affect bone density.[35]

A dosage of 250mg per day of magnesium is enough to support good bone health.[36]

Zinc

Zinc is yet another important micronutrient for health. It is also very essential to bone health.

Studies showed that zinc deficiency may relate to the loss of bone mass. These studies also noted that zinc plays a key role in bone metabolism.[37]

Zinc also plays a key role in the regulation of bone homeostasis. Bone homeostasis is a process wherein the bones in the body undergo remodeling.[38]

The recommended daily intake for zinc is 12mg a day for general health purposes. As for bone health, a dosage of 15mg a day is enough.

Iron

Iron is an essential mineral to the body. It plays roles in oxygen transportation and enzymatic systems in the body.[39]

As for bone health, Iron assists in collagen synthesis and vitamin D metabolism. Iron deficiency may impact these processes in negative ways.[40]

In fact, an animal study showed that iron deficiency may lead to poor bone density.[41]

In humans, iron deficiency or anemia may affect bone resorption in negative ways. Bone resorption is an important process wherein the bones and tissues undergo remodeling.[42]

Vitamin D

Vitamin D is among the best vitamins for bone health. Combined with calcium, vitamin D does wonders for the bones.

The body utilizes vitamin D to support bone formation and structure. It also imposes benefits for the brain, skin, and immune system.[43]

Additionally, vitamin D deficiency may speed up bone resorption. Vitamin D deficiency may also impose risks of osteoporosis. Moreover, those who are vitamin D deficient may also be at higher risk of obtaining fractures.[44]

Another study concluded that vitamin D deficiency may even result in muscle weakness. That said, vitamin D supplementation is not only beneficial to the bones but to the muscles as well.[45]

The optimal recommended intake of vitamin D is 600 to 800IU per day. Although, higher levels may provide more benefits to bone health.

Looking for a more natural approach to achieve healthier bones besides bone health vitamins?

How about herbs for bone health…

Here Are 4 Natural Herbs for Bone Health

Traditional medicine practices healing through the use of natural roots and herbs. This type of medical practice is still popular nowadays.

For people who want a more natural approach when it comes to bone health, this may be the key. Below are some of the popular herbs that are essential to keeping the bones healthy.

Tongkat Ali

Tongkat Ali has been found to be beneficial in increasing the level of testosterone in the body which invariably leads to a significant improvement in the health of bones.[46]

One study using rats examined the use of Eurycoma longifolia extract as an alternative option for the prevention of degenerative bone changes in osteoporosis due to androgen deficiency.[47] The authors felt that their study was successful and that further investigation is warranted to clarify the exact mechanism by which the extract exerted its anti-osteoporotic effects.

Maca

Maca is a natural root that is full of essential vitamins and minerals. It is a natural herb that is native to Peru.

Maca is popular in traditional Peruvian medicine. The root itself may have the ability to regulate and support brain health. It may also improve fertility, among other benefits.[48]

While it’s popular for its positive impact on hormones, Maca may also benefit bone health. Research showed that maca intake may improve bone mineral density.[49]

Korean Red Ginseng

Korean red ginseng is among the most popular herbs in Traditional Chinese Medicine. Also called Panax ginseng, Korean red ginseng has many active ingredients.[50]

Among these are steroidal saponins and ginsenosides. Combined, saponins and ginsenosides may have antioxidant, anticancer, and hormone-stimulating effects.[51]

Aside from being therapeutic, Korean red ginseng may also promote bone health. One research examined its possible effects on treating osteoporosis.[52]

One study looked at the possible role of Korean red ginseng in osteoporosis. The said study demonstrated that the herb may increase the osteogenesis of bones. Osteogenesis is a process otherwise known as bone remodeling.[53]

The exact role of Korean red ginseng on the bone mineral structure is currently unknown. But, it is worth debating that this herb may have positive impacts on bone health.

Ashwagandha

Ashwagandha is a natural herb famous in Ayurvedic medicine. It also goes by the name Withania somnifera. Known for its wide array of health benefits, Ashwagandha is native to the dry soils of India and the Middle East.[54]

Aside from its general healing properties, ashwagandha itself may also benefit the bones. One study found that the herb may help delay degenerative changes in the bones.[55]

Another study showed that ashwagandha may promote healing after a bone injury. In the said study, the anabolic effects of withaferin A may repair osteoporotic bones. Withaferin A is a major component of ashwagandha.[56]

Ashwagandha may also play a role in stimulating osteoblasts. Osteoblasts are cells that synthesize and regenerate the bones.[57]

Ashwagandha may also have the ability to repress proteins that may cause inflammation. All these, in the long run, may benefit bone health, in one way or another.[58]

Conclusion

Aging and bone degeneration may seem inevitable. But, these factors shouldn’t come in the way of keeping our bones healthy. And while we can’t stop these natural processes, we may be able to delay them by adding in more bone health vitamins, minerals, and foods strategically throughout the week.

Keeping a healthy and balanced diet is among the keys to promoting better bone health. Essentially, a diet rich in calcium and protein is also a plus.

And if the food we take doesn’t seem enough, vitamins and natural supplements are also an option. They work well in making sure that the body gets enough nutrients to get it going.

Remember, we only have one body and it is our sole responsibility to take good care of it.

References   [ - ]

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