To Your Health
December, 2007 (Vol. 01, Issue 12) |
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Vitamin D is another nutrient you need for healthy bones because it helps your body absorb calcium. You can get vitamin D when your skin is exposed to sunlight, or by drinking fortified milk or taking a vitamin D supplement.
Magnesium is an important mineral for maintaining bone structure and function. Two-thirds of the magnesium in your body can be found in your bones. Magnesium deficiency is rare since the mineral is available in many foods; however, older individuals may be at risk for mild deficiency of this mineral due to certain medications or simply as a result of aging.
Low levels of vitamin K have been associated with low bone-mineral density and increased incidence of fractures. Your body needs vitamin K to produce osteocalcin, a protein found in bones, which is important for bone mineralization. Vitamin K is made by your body through bacteria in your intestine. Prolonged use of antibiotics can wipe out these helpful bacteria, so maintaining a healthy balance of intestinal flora is one way you can support your vitamin K status. But you also can get vitamin K from your diet. Many green vegetables are especially rich in vitamin K.
Dietary protein is essential for healthy bone metabolism. It supports bone formation during childhood and adolescence and helps to maintain bone mass during adulthood. However, you should eat the recommended levels of dietary protein, as too little can interfere with calcium absorption in the intestine and too much can lead to excess calcium loss. Moderate levels of protein intake are optimal, as described in the USDA recommended intake levels (see www.mypyramid.gov).
| Whole-Food Sources of Nutrients That Support Bone Health |
Calcium
| dairy products (such as cow's milk and yogurt), broccoli, cooked kale, collard greens, spinach, almonds, sesame seeds, tofu | Vitamin D
| sun exposure, fortified milk*, fortified orange juice*, supplements |
Magnesium
| whole grains, broccoli, squash, nuts, dairy products | Vitamin K
| broccoli, cabbage, spinach, Brussels sprouts, turnip greens |
Vitamin C
| broccoli, bell peppers, kale, cauliflower, strawberries, brussels sprouts, papaya, cabbage, spinach, kiwifruit, oranges, grapefruit, tomatoes | Zinc
| red meat, poultry, fish, eggs, legumes, whole-grain bread, milk |
| * These sources are not whole-food sources with naturally occurring vitamin D. |
