Scientific research has shown that certain vitamins and minerals are important to maintain healthy bones and the most important vitamins and minerals scientifically known to help you keep your bones healthy. About 70 percent of your bones, by weight, are made from minerals. Calcium and magnesium are the most prevalent minerals in bone, although numerous trace minerals are present also. Many vitamins and minerals are beneficial to teeth and bone health. Calcium is a central player, of course. But aside from calcium, there are in fact a number of other vital vitamins and minerals that are essential for maintaining healthy bones, preventing bone loss and even building bone mass. Bone-depositing cells, called osteoblasts, continually give rise to new bone tissue, while bone-destroying cells, called osteoclasts, break down old bone tissue that needs to be replaced. Diet plays an important role in bone health, and consuming certain vitamins and minerals as part of your diet helps ensure proper bone growth. This is why it’s important to add bone preserving vitamins and minerals to your diet to avoid potential bone loss and fractures. Here are the best vitamins and minerals for building strong bones
ESSENTIAL VITAMINS FOR BONES HEALTH
Vitamin D is one of the most important vitamins for healthy bones, perhaps this vitamin is best known for its role in bone health. It helps your body absorb calcium to make sure there is enough calcium to support bone growth. Vitamin D also affects how your body uses calcium, and maintaining adequate vitamin D levels ensures calcium won’t leach from your bones and reduce bone density. Not only is vitamin D important for building bone density, it also reduces the risk of falls in the elderly which can lead to bone fractures. Your bones may become thin, brittle or misshapen without sufficient amounts of vitamin D. Vitamin D works with calcium to help prevent the development of osteoporosis in older adults. Vitamin D can help treat children with rickets or adults with osteomalacia. These diseases are characterized by vitamin D deficiency, soft bones and skeletal deformities
Natural Sources of Vitamin D
Vitamin D is not available in as many foods as other antioxidant vitamins. You can get vitamin D from two natural sources: through the skin, and from the diet. Natural sources include saltwater and fatty fish, such as herring salmon, tuna, mackerel, sardines and fish liver oil. Other sources are shrimps, liver, egg yolks, cheese, soy and rice beverages, fortified orange juice, margarine and milk with vitamin D. some mushrooms are loaded with vitamin D3.
Vitamin D3 has been proven in many studies to be extremely valuable for maximum bone health. Without vitamin D3, your bones will become fragile, and you could be susceptible to breaking bones more easily than if you were to get a healthy supply of vitamin D3. Therefore, you need to be very conscious about how to get vitamin D3, where to get vitamin D3 and why you need vitamin D3.
Natural Sources of Vitamin D 3
Sun exposure is the easiest way for your body to get access to vitamin D3. Vitamin D is sometimes called the sunshine vitamin because your body produces a critical form of vitamin D — vitamin D3 — when your skin is exposed to sunlight. Ultraviolet radiation from the sun stimulates production of vitamin D3 in human skin, and just a few minutes (15 minutes a day is generally enough) of exposure to sunlight each day (without sunscreen) will insure your body is producing adequate amounts of vitamin D3 to sustain itself.
Vitamin K plays a prominent role in the maintenance of healthy bones by helping to create a positive calcium balance and working synergistically with vitamin D to build bone mass. Vitamin D and vitamin K work together to strengthen your bones and to help them develop properly. Vitamin K also helps produce osteocalcin, a key protein used in bone remodeling. It blocks substances that speed the breakdown of bone and it helps regulate calcium excretion from the body in urine. When too much calcium is excreted, the body draws what it needs from bones. Vitamin K is important in making sure that the calcium you get from foods or supplements is used in your bones.
Natural Sources of Vitamin K
There are two main types of vitamin K:
K1, which is involved in photosynthesis, is produced by plants and algae, its highest concentrations found in green leafy vegetables. Primary dietary sources of K1 are leafy greens, such as parsley, Swiss chard, collards greens, watercress, Mustard Greens, Lettuce, Endive, Escarole and kale; and vegetables in the cabbage family; spinach, cabbage, turnip green, Brussels sprout, alfalfa, broccoli and cauliflower.
K2 is produced by bacteria and also via the conversion of K1 to K2 by beneficial bacteria in the intestines of animals, including humans. Natto (fermented soybeans) is the richest dietary source of vitamin K2. Dairy products (milk, butter, cottage cheese, cheese) Liver, olive and canola oils, green tea and egg yolk also provide small amounts.
Vitamin C, also known as ascorbic acid, aids in the health of the bones, teeth and boost immunity. But it does more than that—it promotes and strengthens bone matrix, giving you strong bones and it also encourages synthesis of collagen and other materials for growth. Vitamin C is good not only for fighting a number of infections but also for improving the blood circulation, which in turn enhances bone growth and the overall growth of the body. A study showed that vitamin C is important for skin, bones and connective tissues throughout your body and vitamin C supplements may have beneficial effects on bone mineral density, especially among postmenopausal women who use estrogen therapy and calcium supplements.
Natural Sources of Vitamin C
Fruits that are pack with vitamin C are: Cantaloupe, Plums, Black Currant, Kiwi, Orange, Melon, Banana, Avocado, Guava, Strawberries, Papaya, all kinds of Berries, and Citrus Fruits. And vegetables are Tomatoes, Potatoes, Broccoli, Cauliflower, Brussels sprouts, Red and Green Bell Peppers, Cabbage, and Spinach. Sweet Red peppers have more than three times the vitamin C of Orange juice.
A study showed that women who have low levels of vitamin B12 are more likely to experience bone loss which can lead to fractures.
Natural Sources of Vitamin 12
Vitamin B12 is only found in animal based foods Eggs, meat, poultry, and dairy products such as milk, yogurt & cheese almost anything of animal origin. The foods highest in B12 are shellfish (mussels, lobster), oily fish (trout, salmon, tuna), and organ meats (liver).
ESSENTIAL MINERALS FOR BONES HEALTH
Calcium is an important macro mineral for keeping your bones healthy. It works by depositing new sources in the bone bank of life. Without vitamin D, calcium would have a tough time creating dense, strong bones. Calcium is also vital for muscle contraction and nerve transmission, among other roles. It not only stimulates bone growth, but also provides the building blocks for bone growth. Osteoporosis, which is a disease of mineral loss from bone, is not just caused by lack of dietary minerals; rather, hormone imbalance, over-acidity and vitamin deficiency are also involved
Natural Sources of Calcium
Dairy products such as milk, cheese, and yogurt – low-fat ones are best, and it doesn’t matter if they come from cows or other animals, for example goats, skimmed and semi-skimmed milk contains more calcium than full-fat milk. Fortified products such as cereals, oats, orange juice, tofu and soya milk. Fish with the bones such as tinned sardines and salmon, Calcium also found in some nuts, seeds and dried fruits. Calcium is present in leafy green vegetables watercress, beans and chickpeas, some dark green leafy vegetables especially spinach, rhubarb, turnip and mustard greens, kale, Chinese cabbage, and broccoli.
Coral Calcium: Coral calcium is a natural source of Calcium obtained from sea corals. Coral calcium helps to increase bone mass and thereby helping your bones to grow in length. The younger you are, greater are the results of increasing bone mass through Coral calcium.
Magnesium ranks second only to calcium as being the most important mineral for building stronger bones. Bones are not made from calcium alone. They’re an amalgam that includes various minerals such as zinc, boron and copper. Foremost of the additional minerals needed for healthy bones is magnesium, which is actually considered by health experts to be more important for bone health than calcium.
Magnesium is important for many areas of health and it is an essential co-factor for calcium. Unless you take magnesium with calcium, your body is unable to properly absorb and utilize calcium. That means that even if you get plenty of calcium, if you do not also get enough magnesium the calcium will be of limited benefit. Magnesium also helps regulate vitamin D. Chemical reactions in the body, including bone and mineral metabolism, rely on magnesium. Like phosphorus, magnesium is largely found in the bones. Magnesium and phosphorus collaborate with calcium to mineralize bones and teeth. Magnesium is also needed for muscle relaxation and nerves function. Magnesium might also work with potassium to prevent blood from becoming too acidic, which can leach calcium from bones.
Natural Sources of Magnesium
Leafy green vegetables such as spinach and broccoli, almonds, Brazil nuts, peanuts, hazelnuts, cashews, sunflower seeds and other seeds, halibut, shrimp, whole-wheat bread, milk, Whole grain products, lima beans, black-eyed peas, soybeans, legumes, avocados, bananas, and kiwifruit.
After calcium, phosphorus is the second most abundant mineral in the human body, 80 percent of our body’s phosphorus is found in bones and teeth. Phosphorus is a macro mineral that your body needs for healthy bones. Phosphorus works with calcium in a process known as bone mineralization to form calcium phosphate. Calcium phosphate is a primary component of a mineral complex that gives your bones structure and strength. However, too much of this mineral can keep calcium from being absorbed. This is one of the main reasons that drinking soft drinks can affect bone health. Currently, most experts concede that the phosphorus content of soft drinks does not pose a big problem. However, too many soft drinks can compete with calcium.
Natural Sources of Phosphorus
Wide variety of foods, including milk and dairy products, beef, fish, salmon, halibut, poultry, eggs, liver, green peas, broccoli, potatoes, almonds and whole wheat breads.
Having enough potassium from your diet may also benefit your bones. Potassium is important for maintaining the alkaline environment necessary for preserving bone mass. According to a Study adequate potassium intake boost bone mineral density. When the blood becomes too acidic, bone breaks down to release calcium salts to neutralize the acidity. Potassium also helps to preserve calcium by preventing its excretion in the urine.
Natural Sources of Potassium
Best sources: banana, fresh broccoli, vegetables and fruits with a high potassium content: avocado, Brussels sprouts, parsley, cauliflower, potatoes (with skins), tomatoes, cantaloupe, dates, orange juice, prunes and raisins. Also, meat, milk legumes, beans, peas, pistachios, wheat germ, sunflower seeds, chickpeas, almonds, sesame seeds and Brazil nuts, peanuts, and pecans.
Boron is a unique trace mineral that keeps bones strong and reduce the risk of fractures because it helps harden bone. Boron is an important factor in bone metabolism; boron helps facilitate the absorption and balance of calcium, magnesium, and phosphorus. Boron also promotes bone growth, and protects vitamin D levels.
Natural Sources of Boron
To ensure you have enough boron in your diet consume a variety from among the following food sources: almonds, walnuts, avocados, broccoli, potatoes, pears, prunes, honey, oranges, onions, chick peas, carrots, beans, bananas, Dates, Peanut Butter, Hazel Nuts, Lentils, Olive, Cashew Nuts (raw), Beans (red kidney),Bran (wheat),Brazil Nuts, Celery, red grapes, red apples and raisins.
Copper is the third most abundant trace mineral in the body, Plays an important role in metabolic processes related to bone and helps protect the skeletal systems. Copper is an important trace element that your body needs in order to form collagen in the bones which builds our connective tissues. Approximately 50 percent of the body’s total copper content is found in the bones and muscles. Copper may minimize loss in mineral bone density.
Natural Sources of Copper
Organ meats seafood, shellfish, nuts, seeds, sunflower seeds, wheat bran cereals, whole-grain products, beans, prunes, cashews, cocoa products are all foods that are high in copper. More than half of the copper in foods is absorbed.
The process of bone formation requires an adequate and constant supply of fluoride. Fluoride stimulates new and strong bone formation. It keeps dental cavities from starting or worsening.
Natural Sources of Fluoride
Fluorinated water, teas, marine fish, and some dental products like toothpaste with fluoride.
Involved in bone formation and wound healing, metabolism of proteins, amino acids, cholesterol, and carbohydrates. It is also an antioxidant and most important mineral for bones growth.
Natural Sources of Manganese
Nuts, Pecans, almonds, legumes, green and black tea, whole grains, and pineapple juice.
Trace minerals are also import for promoting bone growth, but they are needed in lesser amounts compared to calcium and magnesium. These trace minerals include silicon, strontium, vanadium, phosphorus, zinc, copper and boron.
Natural silica improves bone health by enhancing the utilization of calcium and vitamin D in your body, which helps to maintain a balance between bone resorption and formation, the two key processes of bone remodeling.
Serotonin has been shown in recent studies to be an important factor for bone density. Strontium and vanadium help to support normal bone formation, strength and mineralization, and decrease the risk of bone fractures.
Zinc and Iron are also crucial minerals for bone health.
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