NatureCity on Minerals That Support Bone Health
Throughout our lives, we’re constantly losing bone mass, but a well-balanced diet gives us the nutrients we need to ensure our bodies are generating new bone just as consistently. As we reach senior adulthood, the body’s ability to continue making up for that bone loss becomes compromised, so it’s important to ensure you’re giving your body more of those nutrients. Here are a few of the best minerals for supporting healthy bone growth.
Boron
While research is ongoing to find out specifically why this nutrient is important to bone health, past findings suggest that it protects against the loss of bone strength. It may also combat the symptoms of osteoporosis in seniors. You can add more boron to your diet by eating avocados, bananas, apples, peas, prunes, tomatoes, and potatoes.
Iron
It’s important to get enough iron each day to support your existing bone strength. Studies have found that iron deficiency results in a loss of bone mass, leaving existing bone brittle and weak. Red meat is an excellent source of iron. You can also get a good supply of iron by eating leafy greens, such as lettuce, spinach, and kale. When taking supplements, calcium should be taken in the morning and iron should be taken in the evening, since these two nutrients can’t be absorbed simultaneously.
Magnesium
This nutrient helps various biological systems, including promoting muscle health, good cardiovascular functioning, and helping the body process blood sugar levels. It also helps the body generate more bone to boost density and strength. In addition to seniors, other groups that commonly suffer from magnesium deficiencies include those with gastrointestinal illnesses, type 2 diabetes, and alcoholism. If you fall into any of these groups, eat more dark chocolate, leafy greens, legumes, and dairy products.
Potassium
If you’re not getting enough potassium in your diet, you’re losing mineral content in your bones. As a result, your bones will be weaker and brittle, tending to break or fracture more easily. Potassium has cumulative effects on your bones, meaning consuming more calcium will build up more bone density and strength. Bananas are the best source of potassium. Other good sources include avocados, broccoli, cereal, lentils, nuts, and raisins.
If you are reaching your senior years or feel concerned about your bone strength, you should discuss this issue with your doctor. By looking at your family history and your current health condition, your doctor can let you know if you’re at risk for greater than normal bone loss.
