Diet and Bone Health

Published in

HealthDekho Healthcare

4 min readFeb 22, 2018

Studies suggest there are some nutrients which prove to be beneficial for maintenance of bones and thus prevent degeneration of bones.

Osteoporosis is a disease in which bones become weak and brittle. Demineralization of bones occur. It leads to decrease in bone mass and impairment of the structure of bone which leads to reduction in the strength of bone tissue as well. This results in increased risk of fractures. Low bone mineral mass is the main factor underlying osteoporotic fracture

There are various factors that impact bone mass. These can be roughly categorized under two categories, modifiable and unmodifiable factors. Unmodifiable are the factors, such as gender, age, body (frame) size, genetics and ethnicity. Modifiable factors are mainly lifestyle related factors which comprise of diet, habits such as smoking and alcohol intake and level of physical activity.

In this article, we are focusing on the probable diet for healthy bones and to prevent osteoporosis in the long run. A wholesome diet is essential to attain and maintain peak bone mass, and help prevent osteoporosis. It is a widely known fact that adequate calcium and vitamin D consumption is required for good bone health. Though, these are not the only nutrients which are pro-bone. Among a wide range of helpful nutrients, some selected nutrients such as vitamin K, magnesium, potassium, vitamin C and carotenoids are essential to maintain healthy bones.

Calcium is required for normal growth and development of the skeleton. Adequate calcium intake is critical to achieving optimal peak bone mass and modifies the rate of bone loss associated with aging. Besides the amount of calcium in the diet, the absorption of dietary calcium in foods is also a critical factor in determining the availability of calcium for bone development and maintenance.

Foods such as milk and milk products (opt for low fat variety), green leafy vegetables, oilseeds such as sesame and poppy seeds, ragi etc. are good sources of calcium, hence include them in your diet.

Vitamin D is required for absorption of calcium in the small intestine and thus it is made available for formation of bones. The UVB radiation from sunlight help synthesizing vitamin D in our body. Hence exposure to sun light is essential. There are a very few food sources of vitamin D including fatty fishes such as sardines, mackerel, salmon, tuna etc. and fish oils, some amount is present in milk and milk products and eggs.

Coming to vitamin K, it helps to move calcium in the body and places it in the required areas i.e. bones and teeth. Vitamin K food sources include organ meat such as liver, kidney, brain, green leafy vegetables,

Magnesium and Potassium — These two dietary minerals which are found in fruits and vegetable are responsible for achieving higher alkaline state in the body. There is a research based evidence that suggests that bone loss and fractures can be prevented with the intake of alkaline diets. A research also linked higher potassium and magnesium intakes to greater BMD at the hip and radius. Hence consuming foods containing potassium and magnesium will help.

Food sources of magnesium are green leafy vegetables, nuts and oilseeds, whole grains, milk and milk products. Whereas, potassium is present in fruits and vegetables especially sweet lime, coconut water, potatoes, leafy vegetables, pulses etc.

Research suggests, habitual fish intake has shown to have a positive effect on bone mineral density. Hence opt for a variety of fish in your diet.

Vitamin C, a potent antioxidant, has a role to play in mineralization of bones and reducing bone degeneration. In addition to this, it helps in formation of collagen and also aids in formation of bone structure. Collagen is most abundant protein found in the body present in skin, bones, muscles and tendons. It provides strength and structure to these tissues. Vitamin C is found in Indian gooseberries, guavas, broccolis, bell peppers, cabbage, green leafy veggies and citrus fruits.

Carotenoids, a group of antioxidants and pigments have a positive role to play in bone health suggests a study, especially lycopene — specific carotenoid- shows consistent results. Carotenoids are generally found in various colourful foods such as red, yellow, orange, purple, black colored fruits and veggies. Lycopene is majorly found in tomatoes and cooked tomatoes/puree contain higher amounts of lycopene.

So basically, the diet should be nutritionally adequate for our bones to be healthy and to avoid their damage!

References

Originally posted on Youthberry http://youthberry.ng/diet-bone-health

Diet and Bone Health

Studies suggest there are some nutrients which prove to be beneficial for maintenance of bones and thus prevent degeneration of bones.

Written by Minoti Dighe Gadre