Stick With Bone Healthy Nutrients And Avoid Bone Robbers

by Nicole Niemiec

Did you know that despite the importance of getting calcium in your diet for healthy bones, it also takes more than just calcium to build strong bones? In fact several key nutrients, which are found mostly in fruits and vegetables, also make an important contribution to bone health. 

Studies have shown that women who consistently consume high amounts of zinc, magnesium, potassium, fiber, vitamin C, vitamin D, vitamin K, boron, and manganese have greater bone density in middle age than women who report low intake of these nutrients. 

Each of these vitamins and minerals along with foods they are found naturally in are shown below:

 

Vitamin/Mineral                                             Found Naturally In…                        

Zinc                                          Shellfish, Nuts, Liver, Egg Yolks, Milk,
                                                Whole Grain Cereals 

Magnesium                                 Green Vegetables, Soybeans, Figs, Corn,
                                                Apples, Almonds 

Potassium                                 Green Leafy Vegetables, Oranges,
        Whole Grains, Sunflower Seeds, Nuts,
        Meats, Potatoes, Bananas 

Fiber                                         Whole Grains, Figs, Apples, Potatoes

Vitamin C                                   Citrus Fruits/Juices, Tomatoes, Green
         Peppers, Strawberries 

Vitamin D                                 Eggs, Sunshine (reacts with skin to form
       Vitamin D internally), Vitamin D Enriched Milk

Vitamin K                                 Green Leafy Vegetables, Cabbage, Cauliflower

Boron                                       Raisins, Peanuts, Grapes 

Manganese                               Whole-Grain Cereals, Egg Yolks,
       Green Vegetables, Nuts, Beans

 

 

Bone “robbers”, or things you should avoid too much of, can include excessive salt, protein, and caffeine. These can weaken your bones as you grow older and make you more susceptible to broken bones from falls.

 

Source: American Journal of Clinical Nutrition, Vol. 71, No. 1

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Nicole Niemiec is an occupational therapist with 10 years of experience working with patients of all ages and illnesses. She is the Health and Fitness Editor of Why Men Are. Nicole has seen firsthand how poor health habits can affect your body. She developed her site, to provide information to assist you with leading a healthy lifestyle in order to enhance and prolong your quality of life.

©Nicole Niemiec. Healthy Insights