Choosing the Right Food to Build Healthy Bones

Osteoporosis, which is a direct result of the loss of bone mass, can cause severe problems for people. In Australia 1 in 2 women and 1 in 3 men over the age of 60 are affected by osteoporosis. Around our mid 30’s, the process of bone loss begins, therefore it’s imperative from a very early age that we have a diet rich in foods that assist in building strong bones.

We all know that calcium is important in building healthy bones and that our skeletons mainly consist of calcium, but there are also other minerals needed.  Fifty percent of the body’s magnesium is found in the bones and if these levels drop too low, it can result in a loss of calcium and ultimately in fragile and brittle bones.

Magnesium

Seeds, especially pumpkin seeds, are a rich source of magnesium. Knowing this doesn’t always solve the problem. Eating seeds doesn’t usually form part of the average person’s diet and eating a handful of pumpkin seeds a day might not be everyone’s idea of fun.  If you’re not keen on eating seeds, try adding them to other food.  Some people find adding seeds to breakfast cereal, such as muesli, makes it easier to consume. They can also be added to salads or sautéed and added to vegetables such as green beans.

Another great source of magnesium is nuts. People who enjoy the taste of nuts should have no problem adding nuts to their diet. The better options are raw and unsalted nuts. These can also be added to breakfast cereals or salads, or alternatively it can be eaten as a healthy snack during the day.

Vitamin D

Calcium can be found in a variety of foods, but it is important to remember that irrespective of how calcium-rich the food is, the calcium would have little effect on the bones if the body lacks vitamin D. Vitamin D is essential for the proper absorption of calcium.

Very few foods are rich in Vitamin D.  The flesh of fish, such as tuna and salmon as well as fish liver oils are some of the best sources. Most people get their daily allowance of Vitamin D from sunlight exposure. You need about 20 minutes per day in the sun, which may be unachievable for some. People, who are confined to their houses, live in areas with little sun and women who wear long robes and head coverings for religious reasons are in danger of being Vitamin D deficient.

Dairy & Non-Fat products, Nuts, seeds, Tuna & Salmon for Bone Health

Calcium Rich Food

Calcium is found in a variety of foods, but some contain far more calcium than others. We all know that milk is a rich source of calcium, but if you don’t drink milk, there are other options to increase your calcium intake.  Non-fat milk and reduced-fat milk have the same amount of calcium as full-fat milk and are lower in fat. Non –fat yogurt is one of the richest sources of calcium with about 400mg of calcium per cup. While almonds, black beans, soy beans and spinach are not as high in calcium as milk products, they do have some of the higher calcium levels for the other food groups. Some people may avoid dairy because they are lactose intolerant. Milk alternatives, such as calcium fortified soy, rice or oat milk are good substitutes for those who can’t tolerate dairy.

There are supplements available for all these minerals and vitamins that play a part in building strong bones, however, first try to increase your calcium intake in your diet. Before going on supplements check with a health professional. A doctor or registered dietitian/accredited practising dietitian can assist with this.

Links:

• Osteoporosis Australia
• Osteoporosis Sydney Support Group
• National Osteoporosis Foundation
• American Bone Health
• Bone Health for Life
• Dairy Australia-Bone Health
• International Osteoporosis Foundation

Resources:

• http://www.lifescript.com/body/diet/eat-well/7_foods_for_strong_bones.aspx
• http://ods.od.nih.gov/factsheets/vitamind.asp
• http://www.betterbones.com/bonenutrition/20keybonenutrients.aspx
• http://ag.arizona.edu/maricopa/fcs/bb/highcalciumfds.html

Tags: Bone Health, Calcium, Magnesium, osteoporosis