5 Nutrients (Other Than Calcium) That Are Necessary For Bone Density
Why you need to take care of your bone health
Taking care of your bone health is important at a younger age to prevent the risk of injury and osteoporosis later in life. Stronger bones can not only help you stand in a correct posture, but also protect your delicate organs from any kind of injury.
Calcium is one mineral that helps to increase bone density and bone strength. Since childhood, we are provided with calcium-rich foods like dairy and calcium supplements for strengthening the bone. The truth is calcium is not the only mineral required for healthy bone. It only has a part to play. Several other nutrients are equally necessary for maintaining your bone health. Together these minerals increase your bone density and keep them healthy even when you grow old. Here are 5 nutrients other than calcium that are necessary for increasing your bone density.
Vitamin K
Sufficient intake of Vitamin K has always been touted as necessary for heart disease, diabetes and cancer. Apart from these, there is one more reason to add more vitamin K rich foods to your diet that is for maintaining your bone health. Vitamin K is responsible for activating a protein that plays an essential role in blood clotting and calcium metabolism. It regulates the deposition of calcium on the bones. Moreover, vitamin K also prevents the accumulation of calcium in soft tissues by activating another protein called matrix GLA. The average daily vitamin K intake is 122 mcg for women and 138 mcg for men. Some common sources of vitamin K include broccoli, spinach, cabbage, and lettuce.
Vitamin D
Vitamin D, also known as the sunshine nutrient is also required for increasing bone density and maintain healthy bone health. The fat-soluble vitamin is made in the body when our skin is exposed to sunlight by breaking the cholesterol stored in the cells. Vitamin D helps in the absorption of calcium and maintaining an adequate amount of the nutrient in the blood. When your calcium level is low in the blood, this nutrient starts absorbing it from the food you eat or drawing it from the bones. RDA for vitamin D is 600 international units (IU) per day for young adults and 800 IU per day for adults older than 70. Apart from sunlight, you can get this nutrient from foods like okra, spinach, soybeans and fish like Sardines and Salmon.
Protein
Most people know that protein is essential for cell growth and cell regeneration. Another important function of protein is maintaining optimal bone mass gain during growth and preserving bone and muscle mass with ageing. Studies suggest that a high protein diet can increase bone mineral density and slow down the rate of bone loss. Protein makes up roughly 50 per cent of the volume of bone and one-third of its mass. Sufficient intake of protein can also reduce the risk of fracture and bone loss. The RDI for protein is 0.8 grams per body weight and sources of complete protein include lentils, beans, meat, poultry and dairy products.
Magnesium
Magnesium is responsible for activating over 300 reactions in your body. Apart from that, it is also essential for bone health as about 60 per cent of this mineral is found in the bone tissue. Several studies suggest that people who consume higher amounts of magnesium through their diet have a better bone mass density as compared to those who consume lower magnesium. That makes magnesium important for healthy bones and essential for reducing the risk of osteoporosis. The daily recommendation for magnesium is 310–320 mg per day for people ages 19–30 years and 400–420 mg per day for people ages 31 and older. Magnesium intake in the diet can be increased by consuming foods like nuts, legumes, seeds and whole grains.
Vitamin C
A review study published in the journal Nutrients suggests that vitamin C also play an important role in maintaining bone health. It was found that vitamin C can be beneficial for bone growth, reabsorption, and the prevention of osteoporosis. Vitamin C is responsible for the production of collagen in the bone matrix. It also scavenges free radicals harmful to bone health. Moreover, Vitamin C is a powerful antioxidant that can help to boost immune health. A typical dosage of Vitamin C is about 500mg to 1000mg per day, which can be fulfilled from eating foods like oranges, tomatoes and other citric fruits.
Source : TOI
