Many nutrients play a role in strong bone health, such as calcium, vitamin D, protein, magnesium, phosphorous, and potassium. If you eat a healthy diet (with a variety of fruits, vegetables, legumes, nuts, seeds, and lean proteins), you’ll get enough of most nutrients to keep your bones strong, healthy, and functioning well. But some nutrients require extra effort to ensure adequate intake when we’re older.
CALCIUM
One of the main ingredients of bone, is essential for cell, muscle, heart, and nerve function. We don’t make calcium on our own – it comes from dietary sources or calcium supplements. If there isn’t enough calcium in the bloodstream, the body raids the bones for supplies, thinning the bones.
Best sources are from dairy, nuts, seeds, beans, soy, certain vegetables, fruits, and seafood.
VITAMIN D
Important for many body systems, especially bones. It helps our bodies to absorb calcium (in the gut, which sends it to the bloodstream), and to regulate blood levels of calcium and phosphorus (which are needed to build bone).
Best sources are from the sun, salmon, milk, orange juice, and certain mushrooms.
PROTEIN
The building blocks of life. They give cells structure; chemical reactions throughout the body; and build and repair skin, muscles, and bones.
Best sources are from dairy, fish, poultry, legumes, whole grains, nuts, seeds, and some vegetables.
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