Build Healthy Bones

Author: Preeti DesaiPosted on 13-07-2014
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It is important to protect your bone health as Bones provide structure, protect organs, anchor muscles and store minerals, especially Calcium. Are you aware that your bones are continuously changing?

Yes, old bone is broken down and replaced by the new bone tissue and new bone is made. When you are young, your body makes new bone faster than the amount of bone it breaks down thus increasing your bone mass.

You usually reach peak bone mass around the age 30. Even after 30 years bone remodelling continues as a process but as you age you tend to break down bone more than you build bone mass.

It is essential to eat well to keep your Bones healthy and it is easier than you think.

Connection between Milk and strong Bones

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Apart from being rich in Calcium, Milk also contains many vital nutrients that are essential for healthy bone growth like Protein. Potassium, Magnesium, Phosphorus, Riboflavin.

For strong bones add weight-bearing activity, sunlight, and a diet rich in fruits and vegetables.

Yogurt boosts body’s ability to build bones

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Calcium and Magnesium rich Yogurt helps build bones as it also contains lactoferrin, an iron-binding protein that boosts the growth and activity of osteoblasts (the cells that build bone).

Sardines are excellent for Bone health

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Sardines are a rich source of bone nutrients. A 3.25 ounce serving of sardines provides 63% of vitamin D, 35% of calcium, and an excellent amount of Omega-3s, along with a whopping 137% of vitamin B12,

Chinese Cabbage (Bok Choy) a must for Bone health

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Bok choy or Chinese cabbage is a good food source for Calcium and Vitamin D. Vitamin D facilitates the absorption of Calcium and Phosphorus, and thereby ensures growth of healthy bones and teeth.

Soy Foods for healthy bones

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½ a cup of Tofu contains about 250 mg of Calcium and a plant chemical called Isoflavone that helps strengthen bone

Soy foods are rich in Isoflavones have an Estrogen like effect on the body reducing osteoporosis occurrence in postmenopausal women.

Salmon has bone building nutrients

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Salmon and other types of fatty fish contain Calcium, Magnesium, Vitamin D and Omega 3 fatty acids.

Omega-3 fatty acids are associated with improved bone density and also help in reducing bone loss especially in elderly women and may prevent osteoporosis.

Nuts and seeds can boost bone health

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Almonds, Pistachios, and sunflower seeds are all high in calcium. Walnuts and Flaxseeds are packed with Omega 3 fatty acids.

Peanuts and Almonds contain potassium, which protects against the loss of calcium in urine.

Sunshine critical for healthy bones

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Your body produces Vitamin D in response to sunlight. Without Vitamin D, our bodies cannot properly absorb Calcium. Fortified food products can only ‘supplement’ Vitamin D but getting adequate sunshine is the best way to get appropriate amounts of Vitamin D.

Try weight bearing exercise for healthy bones

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You need to add regular weight bearing exercise routine to your bone boosting diet Basically include any activity like brisk walking, dancing, tennis, and yoga that uses the weight of your body or outside weights to stress the bones and muscles which in turn helps increase your bone density.

Collard Greens is known as super food for healthy bones

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A cup of cooked collard greens provides about 350 mg of Calcium and also is rich in Vitamin K, Magnesium. A cup of Collard green delivers about 800% of Vitamin K required daily and is a vital nutrient for bone health.

Orange juice a great choice for bone and joint health

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Oranges contain Carotenoids, Zeaxanthin, and A-cryptoxanthin which are phytonutrients that lower risk of developing Rheumatoid Arthritis and Osteoarthritis.

Fresh figs excellent for bone health


If you like Figs than your bones are going to be naturally strong.

Ten Figs provide 220 mg Calcium, 110 mg Magnesium, and 1,480 mg Potassium (a mineral that reduces urinary calcium loss), 90 mg Phosphorus, and 30 mcg Vitamin K.

Choose White Beans for Bone health

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White Beans contain an impressive list of nutrients that are essential for bone health.

1 cup of cooked beans can provide about 161 mg Calcium, 113 mg Magnesium, 202 mg Phosphorus, and 1,004 mg Potassium.

Oatmeal for healthy bones. Is that a fact?

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Try a cup of cooked fortified instant Oatmeal that provides about 180 mg Calcium, 60 mg Magnesium, 180 mg Phosphorus, and 140 mg Potassium.

You can Add Figs, Sesame Seeds or Almonds to increase the bone-enhancing quality of Oatmeal.

Sesame seeds are excellent for bone health

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Sesame seeds are an easy way to add more Calcium and other bone-boosting nutrients to your diet.

Just ¼ cup Sesame seeds which maybe roasted or raw, provides about 350 mg Calcium, 120 mg Magnesium, and 220 mg Phosphorus.

Baked Potato is good for bone health

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Did you know that that eating one medium baked potato or one large banana can conserve about 60 mg of Calcium?

Potassium rich Potatoes help maintain the acid alkaline balance in our body and prevents too much Calcium being excreted in the urine.

Calcium from fruits and vegetables versus dairy products

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Research states that dietary Calcium from vegetables, fruits, or from canned salmon or anchovies is readily absorbed than Calcium from dairy foods.

Food for healthy bones of infants

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Infants go through rapid skeletal growth and prenatal nutrition may result in infants born with lower bone mass.

Pregnant women and mothers who are breast feeding need Vitamin D and Calcium to ensure stronger bones for their infants.

Food for healthy bones for children from 4 to 12 years

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Many healthy food choices for children to keep bones healthy like fresh fruits, vegetables, beans, and nuts.

Bone mineral density is directly related to intake of foods that contain the key bone-building nutrients like Calcium, Magnesium, Zinc, and Vitamins C and D.

Bone health through teen years or between 13 to 19 years

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Boys and girls can build better bone density in their teens by exercise regularly and good nutrition.

Note that bone mineral density is directly related to intake of foods that contain the key bone-building nutrients like Calcium, Magnesium, Zinc, and Vitamins C and D.

Is Potassium a key nutrient for bone health?

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Potassium rich foods can directly affect bone mineral density and decrease bone loss. By maintaining the acid alkaline balance in our body Potassium prevents too much Calcium being excreted in the urine.

Is Strontium a key nutrient for bone health?

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Strontium migrates to the sites where active bone remodeling is taking place and promotes mineralization of the bones and teeth.

Strontium adds strength to bone tissues, making them more resistant to breakdown. Strontium also pulls extra Calcium into the bone.

Is Silica a key nutrient for bone health?

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Silica plays a critical role in initiating the calcification process and helps maintain strong flexible bones.

Silica is found in bananas, sting beans and even beer.

Is Zinc a key nutrient for bone health?

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Zinc is required to produce the Collagen matrix on which the bone-forming Calcium Phosphorus compounds are deposited.

Zinc is essential for bone healing as it is necessary for the production of enzymes that recycle and repair worn-out bits of bone protein.

Is Vitamin A important for bone health?

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Optimal amount of Vitamin A is important in the development of Osteoblasts, the bone-building cells that lay down new bone. Vitamin A also helps Calcium and Vitamin A deficiency can result in poor bone growth.

Does Vitamin B6 affect bone health?

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Vitamin B6 plays an important and indirect role in bone metabolism. Vitamin B6 is necessary for hydrochloric acid (HCl) production by the stomach, and HCl in turn is necessary for Calcium absorption.

Is Vitamin B12 a key nutrient for bone health?

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Vitamin B12 is required in adequate amount by Osteoblasts, the body’s bone-building cells, otherwise they cannot function properly. Vitamin B12 deficiency anemia has been associated with Osteoporosis.

Is Vitamin C a key nutrient for bone health?

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Vitamin C stimulates the cells that build bone, enhance Calcium absorption, and enhance Vitamin D’s effect on bone metabolism.

Bone mineral is laid down over a protein matrix called Collagen, and makes up about 30% of our bones - Vitamin C assists in the formation of collagen.

Is Vitamin D important for healthy bones?

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Vitamin D along with parathyroid hormone helps release Calcium and Phosphorus from bone. Vitamin D also promotes intestinal absorption of Calcium and Phosphates.

Note our body cannot properly absorb Calcium without Vitamin D, and the bones and teeth become soft and poorly mineralized.

Bone loss in seniors is mostly due to deficiency of Vitamin D.

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Most of our Vitamin D supply is produced by our bodies upon exposure to sunlight. Our capacity to produce Vitamin D internally decreases with age especially in seniors.

Vitamin D directly nourishes muscles and helps improve muscle mass and strength and thus prevents falls.

Is Vitamin K essential for healthy bones?

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Vitamin K helps in the binding of Calcium to the bone matrix. Bone without Osteocalcin would be fragile and easily broken. Vitamin K is central to bone formation and helps in speedy fracture healing.

Is Vitamin B9 or Folate required for bone health?

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Folate detoxifies homocysteine, an amino acid that is linked inflammation and increased fracture risk.

Homocysteine is produced normally and our body requires Folate to recycle homocysteine to a harmless compound.

Is Protein essential for healthy bones?

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Protein is a major building block for bone. 1/3rd weight of bone is an organic protein matrix. Protein is essential for absorption of Calcium from the intestine. Protein malnutrition weakens your bones and is a critical problem for seniors.

Is Calcium important for healthy bones?

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Calcium forms 2% of our total adult body weight, and most of it is stored in our bones and teeth.

Bone is made up of mineral compound Hydroxyapatite that is principally formed from Calcium and Phosphorus and gives our bones strength and rigidity.

Is Phosphorus important for healthy bones?

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Phosphorus combines with Calcium to form a mineral crystal (hydroxyapatite) that gives strength and structure to our bones and teeth.

You need to maintain a delicate balance between Calcium and Phosphorus as high amounts of Phosphorus as compared to Calcium can be detrimental to our bones.

Is Manganese essential for healthy bones?

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Mineral Manganese is a co-factor in the formation of bone cartilage, bone collagen and is required for bone mineralization.

Studies state that severely osteoporotic women are deficient in Manganese which increases bone breakdown and decreases bone mineralization.

Is Magnesium essential for healthy bones?

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Even a mild Magnesium deficiency is a risk factor for Osteoporosis. Magnesium stimulates thyroid’s production of calcitonin, that is a bone-preserving hormone and also helps regulate bone breakdown.

Magnesium is important for converting Vitamin D into its active form which is important for bone mineralization.

Is Copper important for healthy bones?

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Copper plays a vital role in bone health maintenance. Copper-containing enzyme called lysyl oxidase, helps in the formation of collagen for bone and adds to the mechanical strength of bone collagen.

Is Chromium essential for healthy bones?

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Chromium is important for good bone health indirectly. Chromium helps to keep insulin activity in the body efficient that promotes the production of collagen by our bone-building cells called osteoblasts.

Efficient Insulin activity also helps moderating bone breakdown or resorption.

Is Boron important for good bone health?

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Boron is required by the body for many bone-building factors, including Calcium, Magnesium, Vitamin D, estrogen, and perhaps testosterone. Studies state that Boron is important for the utilization and metabolism of Calcium and Vitamin D, and for hormonal balance.

Why are healthy fats important for good bone health?

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Essential fats are important for good bone health. Body requires certain types of fats for good bone health called essential fatty acids that are not produced by the body.

Essential fatty acids also play multiple roles in bone structure, function, and development. Essential fatty acids improve bone strength by fomenting collagen synthesis.

Calcium and Magnesium together play a key role in bone health.


Magnesium is needed for Calcium absorption and bone formation.

Magnesium is needed by the liver enzymes that convert Vitamin D into its active form, known as calcitriol which in turn is required for proper Calcium absorption.

Calcium and Vitamin K together play a key role in bone health.


Vitamin K helps proteins bind to Calcium and transports them to where they are needed in bones, organs, and other tissues.

Vitamin K is also needed in the bone to produce a protein called osteocalcin, which, as the name suggests, helps bind Calcium to the bone.

Calcium and Vitamin D together play a key role in bone health.


Sunshine Vitamin or Vitamin D plays an important role in prevention of osteoporosis. Vitamin D is essential for absorption of dietary Calcium. Without Vitamin D you can absorb only 10% - 15% of dietary Calcium.

Some Dairy free food sources of Calcium

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Dairy free food sources of Calcium include vegetables like Broccoli, Kale, Cabbage, Bok choy, Okra, Collards, Turnip greens; Beans like Black eyed peas, Black beans; Nuts and Seeds like Almonds, Sesame seeds; Seafood like canned Sardines, Pink Salmon, Shrimp

Prolonged acidity may lead to bone thinning.

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Your bones don’t suffer from occasional acid forming meal but prolonged acidity can drain bone of alkali mineral reserves and lead to bone thinning.

Alkalize your body by including fruits and vegetables in your diet as the chemistry of the human body operates best in an alkaline state, with a pH of about 7.4.

Understand the relationship between pH and bones?

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High in acidifying foods leads to metabolic acidosis that leads the body to withdraw Calcium salts and other alkalizing mineral salts from the blood and bones and tissues.

Ensure you are eating a balanced diet as the chemistry of the human body operates best in an alkaline state, with a pH of about 7.4.


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