What to Eat for Strong Bones: 7 Vitamins and Minerals You Need Daily
Strengthening bone density is essential, particularly for athletes and as we age. Our bone matrix contains collagen which adequate protein intake helps to produce. In addition to protein, foods that are rich in certain vitamins and minerals also contribute to bone health by helping to strengthen bone density. Incorporating foods containing the following nutrients into your diet helps build and maintain strong bones, reducing the risk of osteoporosis and fractures.
Calcium, primarily found in bones, is essential for bone strength and structure. Food sources of calcium include dairy products (milk, cheese, yogurt), leafy green vegetables (kale, broccoli), fortified foods (orange juice, cereals), and nuts & seeds (walnuts, almonds, sesame seeds).
Vitamin D helps our bodies absorb calcium and is critical to preventing bones from becoming thin and brittle. Consuming foods rich in calcium and vitamin D as part of a meal will provide greater benefit. In addition to absorbing vitamin D through exposure to the sun, fatty fish (salmon, mackerel, sardines) and fortified foods (milk, orange juice, cereals) should be incorporated into your nutrition plan.
Magnesium plays a role in converting vitamin D into its active form, which aids in calcium absorption. Choose nuts and seeds (almonds, sunflower seeds), whole grains (brown rice, quinoa), leafy green vegetables (spinach, Swiss chard) and legumes (black beans, chickpeas) to get an adequate intake.
Phosphorus works with calcium to build strong bones and teeth. It is a critical component of bone mineralization. Aim to include dairy products, meat and poultry, fish, eggs and whole grains into your nutrition plan to help with the absorption of calcium.
Vitamin K is essential for bone metabolism and helps in the regulation of calcium in the bones and blood. Leafy green vegetables (kale, spinach, Brussels sprouts), broccoli, cabbage and fermented foods (sauerkraut, kimchi) provide quality sources of Vitamin K.
Omega-3 Fatty Acids have anti-inflammatory properties and may help prevent bone loss. Incorporating fatty fish (salmon, mackerel, sardines), flaxseeds and chia seeds, and walnuts into your nutrition plan can help provide adequate intake of this healthy fat. Some people who cannot tolerate fish may need to consider a fish oil supplement to get omega-3s. Consult a healthcare provider before adding supplements to your nutrition plan.
Vitamin C essential collagen production, which helps maintain the structure of bones.Choose citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries), bell peppers and tomatoes to bulk up your intake.
I am an advocate for a foods first approach. Aim for a balanced diet that includes a variety of the foods above to ensure that you are getting in nutrients that support maintaining your bone health over your lifetime and especially post cancer treatment.
If you are having trouble eating enough food to get these essential vitamins and minerals in your diet, you can consider supplementation. Consult a healthcare provider before adding supplements to your nutrition plan.
In addition to food sources, strength training and other weight bearing physical activity also support bone health.