Nutrients that Build Stronger Bones
The best way to build strong bones is to eat foods that enhance bone health. A recent study published in the
When it comes to dietary concerns regarding bone health, calcium and vitamin D have received the most attention, but there is increasing evidence that the acid-base balance of the diet is also important, according to researchers. According to a study conducted at Tufts University and North-eastern University, a diet containing a lot of protein and cereal grain causes excess acid in the body, which in turn may increase calcium excretion and lead to thinning bones.
The high-protein, high-acid diet consumed by most Americans may be contributing to an epidemic of diseases and degenerative conditions of the joints and bones, including osteoporosis. High levels of acid in the diet suppress the production of new bone and stimulate the cells responsible for bone absorption.
As a person ages, his or her body becomes less able to eliminate the acid produced during metabolic processes. As the levels of acid in the body rise, the body must find a way to neutralize this imbalance, so it resorts to a process called bone resorption, where bones are broken down and minerals like calcium, phosphates, and alkaline salts are released into the blood.
Fruits and Vegetables that Help Build BoneIn general, most fruits and vegetables are alkalizing, while animal flesh and food products, soda, and most junk and processed foods are highly acidifying. Based on the acid-alkali theory of bone health, consuming a diet high in fresh and raw produce and reducing your intake of high-acid foods can help you achieve a healthy degree of alkalinity in the body and thus preserve your bones. The following nutrients are essential for strong bones:
Calcium. The most abundant mineral in bone, calcium builds strong bones and also helps prevent fractures and degeneration.
Magnesium. Another major component in bones, magnesium helps prevent bone loss.
Boron. A trace mineral essential for bone health, boron activates certain hormones that regulate bone growth and health.
Vitamin K. This vitamin helps osteocalcin, the protein found in bone tissue, hang onto calcium.
Vitamin D. This vitamin helps maintain the mineral balance in bone and enhances the absorption of calcium. High levels of vitamin D have been linked to substantial reductions in hip fractures in postmenopausal women.
Anthocyanins and proanthocyanidins. These two compounds found in cells help build collagen and stabilize bone structure.
