Some nutrients play an essential role in bone health. Some already have scientifically proven benefits, while others - do not have the medical studies to confirm their properties. Some substances are needed in such small amounts that people are rarely deficient and need not worry about getting enough.
However, a balanced diet can provide enough nutrients for most people, eliminating the need to take supplements.
Calcium.
Many products contain calcium, but dairy products are the richest in calcium content among all of them. The daily requirement for calcium changes with age, and people who do not eat dairy products will need to take calcium supplements. If the human body does not get enough calcium from food or supplements, it will take the calcium it lacks from the bones of the human body.
Calcium is contained in:
dairy products (milk, cheese, yogurt); foods fortified with calcium (juices, cereals, almond, and soy milk) - read the composition on the package; sardines or canned salmon with bones; tofu; dark green vegetables (cabbage, broccoli); seeds (poppy, sesame, chia); almond.
Tip: Calcium added to drinks can settle to the bottom, so shake the container well before drinking.
Vitamin D
Vitamin D is essential for calcium absorption in the intestines. Although this element is found in many foods, obtaining it only from food in sufficient quantities is difficult. Therefore, scientists recommend covering vitamin D deficiency with supplements.
Vitamin D is contained in oily fish (swordfish, salmon, sardine mackerel), enriched foods (dairy, cereals), and egg yolks.
Magnesium.
Magnesium ensures proper regulation of calcium and vitamin D. People who consume even moderate amounts of alcohol may have increased magnesium loss in the urine, so they are also advised to cover their magnesium deficiency with supplements (approximately 200–250 mg/day).
Magnesium is contained in green vegetables (cabbage, herbs), seeds (poppy, sesame, chia), nuts and seeds, legumes, whole grains, avocados, bananas, and figs.
Phosphorus.
It is part of the bone mineral and is necessary for neutralizing acidic foods (acid foods are not very healthy for the bones).
Phosphorus is contained in protein products (soybeans, fish, meat, milk, eggs), legumes, and whole grains.
Potassium.
Some potassium salts neutralize acids that are formed during the body's metabolism.
Potassium is contained in fruit, vegetables, scallops, beans, whole grains, and pumpkins.
Vitamin A.
Vitamin A affects osteoblasts (cells involved in building bones) and osteoclasts (cells that break down bones).
Vitamin A is contained in sweet potato, beef liver, spinach, carrot, cantaloupe, mango, fortified foods, and eggs.
Zinc
Zinc mineralizes bones, stabilizes vitamin D receptor proteins, and is involved in protein synthesis.
Zinc is contained in shellfish, beef, pork, seeds, beans, whole grains, and yogurts.
Vitamin B12
Vitamin B12 affects the cells involved in the construction of bone tissue.
Vitamin B12 is contained in shellfish, liver, fish, enriched cereals, meat, dairy products, eggs, and domestic birds.
Vitamin C
Vitamin C is necessary for the formation of collagen and also increases the absorption of vegetable iron.
Vitamin C is contained in pepper, citrus, kiwi, broccoli, cauliflower, strawberry, Brussels sprouts, and papaya.
Vitamin K
Low blood levels of vitamin K are associated with lower bone density and an increased risk of fractures.
Vitamin K is contained in cabbages, turnip greens, spinach, broccoli, soy, carrot juice, canned pumpkin, blueberry, grape, and carrot.
3. Other nutrients.
When it comes to bone health, you may hear about substances like boron, copper, and silicon. These nutrients are found in many foods and are needed in small amounts, and if a person does not have problems with intestinal absorption, their deficiency in the human organism is rarely observed.
Remember: Food supplements cannot substitute a balanced and varied diet and a healthy lifestyle; The consumption of vitamins in the form of supplements has to be agreed upon with your physician.
