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15 Amazing Foods For Strong Bones And Joints You Should Eat EverydayBone health benefits -
The RDI for magnesium is — mg per day for people ages 19—30 years and — mg per day for people ages 31 and older. Needs are also slightly elevated during pregnancy and breastfeeding Additionally, several studies in adults have found that individuals who consume higher amounts of magnesium through their diet or supplements have better bone mass density than those consuming low amounts 15 , While adequate magnesium intake has been associated with bone density benefits, research is mixed on whether this benefit translates into a reduced risk of bone fractures 15 , 16 , 17 , Adequate magnesium intake is important for overall bone health and bone density.
Boron is a trace element that has been found to play a critical role in bone growth and maintenance. It affects the use of other nutrients needed for bone health, including calcium, magnesium, and vitamin D 20 , 21 , An older study in postmenopausal women found taking 3 mg of boron per day significantly reduced the excretion of calcium and magnesium in the kidneys 2 , Additionally, one study in rats with osteoporosis found boron supplementation significantly reduced bone loss.
However, research confirming this effect in humans is currently lacking As dried plums are one of the best dietary sources of boron, limited research has examined the relationship between dried plum intake and bone density in humans 24 , 25 , For example, one study in 48 postmenopausal women with low bone density found that consuming 50— grams of dried plums per day resulted in significant bone density improvements over 6 months Boron is not regularly found in multivitamin supplements.
As a result, it may be easier to consume it through foods, including prunes, raisins, and dried apricots. Boron is a trace element involved in bone growth and maintenance.
While more research is needed, it has been suggested that 1—3 mg of boron per day may support bone health. Vitamin K plays an important role in maintaining bone strength and preventing bone breakdown.
Low levels of vitamin K have been associated with an increased risk of bone fractures and low bone density 27 , 28 , Instead, the adequate intake AI for adults over 18 is set at 90 mcg per day for women and mcg per day for men Given that more research is needed on the role of vitamin K supplements on osteoporosis and related fractures, it may be best to consume foods rich in vitamin K, such as leafy greens, broccoli, and Brussel sprouts.
Low levels of vitamin K have been associated with low bone density and risk of fractures. More research is needed to determine whether taking vitamin K supplements may help prevent bone loss and fractures.
Isoflavones are a class of antioxidants often referred to as phytoestrogens. They have a structure similar to that of the hormone estrogen and can attach to and activate estrogen receptors in your body During menopause, estrogen levels in the body decline.
This drop in estrogen can lead to bone being broken down faster than it can be formed, resulting in an increased risk of osteoporosis 35 , Research suggests that soy isoflavones may help combat this loss of calcium from the bone and reduce the rate of bone turnover Similarly, another review of 52 studies showed significant bone density improvements with soy isoflavone supplementation in studies lasting for at least a year As a result, the suggested dosage based on current research is quite broad.
Keep in mind that more research is needed on differences in dosage requirements across various age groups and ethnicities, the duration of supplementation, and the form used.
Soy isolate supplements have been shown to improve bone density and reduce bone turnover in postmenopausal women. More research is needed to determine the optimal dosage and supplement form.
Calcium is a major component of bone tissue and essential for bone strength and structure. The current RDI for calcium ranges from — mg per day, with increased needs during certain life stages, including childhood and adolescence, pregnancy and lactation, women over the age of 50, and all adults 70 years or older While adequate calcium intake throughout your life is important for bone health, research on the potential benefits of taking calcium supplements for the prevention and management of osteoporosis is mixed 41 , 42 , Similarly, a review of 59 studies found that increasing calcium intake through either supplements or food sources resulted in small but not clinically meaningful improvements in bone mass density For example, calcium supplements have been associated with symptoms like constipation, kidney stones, and other digestive issues.
Eat dark green leafy salads with your meals. Try romaine hearts, arugula, butter lettuce, mesclun, watercress, or red leaf lettuce avoid iceberg lettuce as it has very little nutrient value. Add extra servings of veggies to your meals, i. asparagus, fresh green peas, broccoli, cabbage, okra, bok choy.
Top salads or make a sandwich with canned fish with bones, such as sardines and pink salmon. They are wonderful in stews, chili, soup, or as the protein part of a meal. Try tofu, tempeh, black-eyed peas, black beans, and other dried beans.
You can also snack on edamame. Start your day with oats. Steel cut oats or rolled oats make a filling breakfast. For an added punch include cinnamon. Snack on nuts and seeds such as almonds and sesame seeds.
You can also add these to your morning oatmeal. When it comes to healthy bones and preventing osteoporosis, calcium alone is not enough. There are a number of other vital nutrients that help your body absorb and make use of the calcium you consume. Why it's important: Magnesium helps your body absorb and retain calcium to help build and strengthen bones and prevent osteoporosis.
Since your body is not good at storing magnesium, it is vital to make sure you get enough of it in your diet.
How much do you need? For adult men, mg daily. For adult women, mg daily more during pregnancy. How to include more in your diet: Magnesium is found in nuts especially almonds and cashews , seeds pumpkin, sesame, flax, sunflower , whole grains, seafood, legumes, tofu, and many vegetables, including spinach, Swiss chard, summer squash, turnip and mustard greens, broccoli, sea vegetables, cucumbers, and celery.
Reduce sugar and alcohol, which increase the excretion of magnesium. Why it's important: Vitamin D helps the body absorb calcium and regulates calcium in the blood. Up to age 70, IU international units per day. Over 70, IU per day. How to include more in your diet: Your body synthesizes vitamin D when exposed to the sun, so try to spend five to 30 minutes outside in the sun several times a week.
Also, include good food sources of vitamin D in your diet, such as fortified milk, egg yolks, cheese, fortified cereal, butter, cream, fish, shrimp, and oysters.
A note on vitamin D supplements : For healthy adults, food and sun exposure usually provides a sufficient intake of vitamin D. In fact, recent studies suggest that taking vitamin D supplements is not effective in reducing the rate of bone fractures in healthy adults aged over However, if you already have osteoporosis or your doctor has indicated you require extra vitamin D, follow their advice and continue taking a supplement.
Why it's important: Phosphorous works with calcium to build bones. But again, it's important to get the balance right: too much phosphorous will cause your body to absorb less calcium and can even be toxic. How to include more in your diet: Good sources include dairy, fish cod, salmon, tuna , pork, poultry, lentils, nuts, and whole grains.
Why it's important: Vitamin K helps the body regulate calcium and form strong bones. Adult men, micrograms daily. Adult women, 90 micrograms daily.
How to include more in your diet: You should be able to meet the daily recommendation for vitamin K by simply eating one or more servings per day of broccoli, Brussels sprouts, dark green lettuce, collard greens, or kale.
New research suggests that vitamin C and vitamin B12 may also play important roles in bone health and the prevention of osteoporosis. Consuming foods rich in vitamin C may help to prevent bone loss. Good sources include citrus fruit, such as oranges and grapefruit, strawberries, kiwi, mango, Brussels sprouts, and green bell peppers.
Studies have also found a link between vitamin B12 levels and bone density and osteoporosis. Good sources of B12 include seafood such as salmon, haddock, and canned tuna, as well as milk, yogurt, eggs, and cottage cheese.
Good vegetarian and vegan sources include nutritional yeast, fortified soy and almond milk, and fortified cereals. In addition to adding calcium-rich foods to your diet, you can also minimize the amount of calcium you lose by reducing your intake of foods and other substances that deplete your body's calcium stores.
Lower your salt intake. Eating too much salt can contribute to calcium loss and bone breakdown. Reduce packaged and convenience foods, fast foods, and processed meats which are often high in sodium.
Instead of salt, try using herbs and spices to enhance the taste of food. Limit the caffeine you consume. Drinking more than 2 cups of coffee a day can lead to calcium loss.
The amount lost can have a significant impact on older people with already low calcium levels. You can buffer the effects to an extent by drinking coffee with milk. Watch your alcohol consumption.
Drinking alcohol inhibits calcium absorption and disrupts your body's calcium balance in a number of ways. Try to keep your alcohol consumption to no more than 7 drinks per week. Beware of cola drinks. In order to balance the phosphates in cola beverages, your body draws calcium from your bones, which is then removed by the kidneys.
Opt for water or calcium-fortified orange juice instead. When it comes to building and maintaining strong bones, exercise is essential , especially weight-bearing activities such as walking, dancing, jogging, weightlifting, stair climbing, racquet sports, and hiking.
Find something that you enjoy doing and make it a regular activity. While food is the best source of calcium, making up any shortfall in your diet with supplements is another option.
But it's important not to take too much. National Institutes of Health. Accessed Oct. Natural Medicines. Calcium fact sheet for professionals. Office of Dietary Supplements. Rosen HN.
Calcium and vitamin D supplementation in osteoporosis. Department of Health and Human Services and U. Department of Agriculture. Dietary Guidelines Advisory Committee. Scientific report of the Dietary Guidelines Advisory Committee: Advisory report to the Secretary of Agriculture and the Secretary of Health and Human Services.
Department of Agriculture, Agricultural Research Service. What people with celiac disease need to know about osteoporosis. NIH Osteoporosis and Related Bone Diseases National Resource Center.
Dietary supplements verification program. Pharmacopeial Convention. About ConsumerLab. What is third-party certification? NSF International. Products and Services Nutritional Supplements at Mayo Clinic Store The Mayo Clinic Diet Online A Book: The Mayo Clinic Diet Bundle.
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Error: Fat intake for athletes is required. Bome Not benefiys valid value. If Fat intake for athletes have fallen and you are in pain, you may have a broken bone that requires urgent medical attention. See your doctor or health service immediately. If you cannot see your doctor urgently, call triple zero and ask for an ambulance.
Contributor Disclosures. Please halth the Disclaimer at brnefits end of this page. CALCIUM AND Bone health benefits D OVERVIEW. Calcium and vitamin D are important for keeping bones strong and helping to prevent osteoporosis. Osteoporosis is a common bone disorder that causes a progressive loss in bone density and mass.
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