Here’s the bad news: As you age, you will face bone deterioration.
In his article, Nutrition for Bone Health, Ryan Andrews, M.S RD, points out that we grow older, our bones lose density causing bone tissue to deteriorate. This disease known as osteoporosis affects both men and women as they age, and often results in bone fracture.
Unfortunately, osteoporosis-related fractures can have significant impacts on your life, your well-being, and your health goals as you grow older.
Fortunately, you can start now to do something about it.
Nutrition plays a major role in maintaining bone health. Making healthy eating choices now can greatly reduce your risks of fractures due to osteoporosis, and have significant positive effects on your bone health and well-being moving forward.
To maintain your bone health, incorporate the following into your diet:
Calcium
Calcium is an essential vitamin to build strong bones. Undoubtedly, you’ve heard the advice to drink milk to strengthen your bones. But, there are many other foods you can incorporate into your diet to provide calcium to your bones. Broccoli, kale, almonds, oranges, salmon, and apricots are all great choices to add a bit of extra calcium into your diet. Ask your physician to help you decide the right amount of calcium you need to maintain your bone health.
Vitamin D
Vitamin D helps your body absorb calcium for healthy bones. Vitamin D is often absorbed from being outside in the sun; therefore, if you can’t get outside for any reason, it is important to incorporate Vitamin D into your diet. Foods such as dairy products and cereals often contain Vitamin D. Or, you can take a Vitamin D supplement if your levels are off.
Protein
Insufficient protein often leads to weaker bones and fractures. Therefore, protein is an essential nutrient for a bone-healthy diet. Lean meats, fish, legumes, and dairy products are great sources of proteins.
Other Essential Vitamins
In addition to Vitamin D, Vitamins K, C, and E are essential to good bone health. Vitamin K helps guide calcium, Vitamin C helps restore bones, and Vitamin E is an antioxidant that helps protect the bone. Foods rich in Vitamin K are broccoli, kale, dark greens, and spinach. Plentiful amounts of Vitamin C is found in kale, cauliflower, cantaloupe, broccoli, peppers, and strawberries. Avocados, nuts, and seeds are great sources for Vitamin E.
Intentionally incorporating these foods as mainstays in your diet will help you ward off bone problems in the future and keep you active and strong as you age.
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