A healthy bone structure, with strong bones and healthy bones, is the foundation to keeping us active, healthy and involved in our everyday lives. Bone health is essential to overall health, but it’s not fully understood. For example, some people are born with genes that predispose them to osteoporosis, which is when the bones become diseased and weak. But some people can live healthy, long lives with perfectly healthy bones.
These bones are made from a hard mineral called calcium. The body needs calcium to form and maintain bones. However, with the right amount of calcium, the body can maintain a healthy bone structure and maintain proper bone density, which is important for preventing bone loss. When calcium levels are low, the body is unable to maintain a healthy bone structure, which can lead to bone loss.
Bone health is fragile and susceptible to many different and varied ailments. The most common bone issues in the modern world include osteoporosis that can cause bone fractures, osteoarthritis that can cause joint pain, and the loss of bone mass that may increase the risk of bone fractures in older adults. Bone health is affected by the foods we eat and the nutrients we take in. What we eat and drink can help our bone health, or it can harm it. If you are looking for ways to make your bone health better, why not try nutrients?
5 nutrients for better bone health would be:
- Vitamin D can have a tremendous impact on your bone health. This “sunshine vitamin” is the only one that the body makes, and it plays a vital role in keeping your bones strong and healthy. Vitamin D is a fat-soluble vitamin, which means that if you don’t get enough in your diet, it gets stored in your fat cells. When you don’t have enough stored in your fat cells, your body starts to break down bone tissues to get it.
- Sculpt and shape your body with magnesium. Magnesium is a vital mineral that plays a key role in over 300 biochemical reactions in the body, including the maintenance of bone strength. A study published in Nutrition Research found that magnesium levels were lower in women who had osteoporosis compared to those who didn’t. Although the impact of magnesium on bone health is still unclear, there is enough evidence to suggest that more magnesium is better.
- Vitamin K, or phytonadione, is a fat-soluble vitamin that is essential for blood coagulation and bone formation. It is also necessary for the proper functioning of the nervous system and the immune system. Vitamin K deficiency is associated with an increased risk of hemorrhagic stroke and osteoporosis and an increased incidence of certain cancers. Other benefits include helping to regulate blood clotting, reducing inflammation in the body, and promoting brain development in children.
The best source of vitamin K is green leafy vegetables. Vitamin K has many health benefits, such as improving bone health and reducing the risk of cardiovascular disease. The best time to consume vitamin K is in the morning.
- Zinc is an essential mineral for bone health and is critical to the immune system. Animal research suggests zinc may help prevent bone loss and improve immune function, and people with zinc deficiency may experience reduced immunity and compromised bone health. Some research suggests that zinc may also help prevent cancer (particularly infections that cause inflammation), diabetes, heart disease, and neurodegenerative diseases.
It is an essential trace element found in food. Our bodies can’t produce it on their own, so we need to get it from outside sources. Zinc is found in certain foods, including meats, poultry, seafood, whole grains, green vegetables, nuts, seeds, and beans. Zinc is also contained in various multivitamin supplements. It is also available in topical zinc creams, which are used to treat minor skin infections.
- Our bodies need vitamin C to keep bones healthy. Vitamin C is involved in building collagen, which is the most common type of connective tissue in our bodies. Collagen helps to provide structure to our joints, bones, muscles, skin, blood vessels, and other tissues. When collagen breaks down, it weakens our connective tissues, causing our bones to be more prone to fractures. Vitamin |C also helps our bodies absorb iron, calcium, magnesium, and zinc.