Your body needs several vitamins and minerals to build strong, healthy bones and for good health. If your diet does not include these nutrients in sufficient quantities, your body will absorb them from your bones, leading to low bone density. Weak bones put you at risk of fractures or breaks from falls, which can limit your mobility and be difficult to heal as you age. The good news is that the right foods can help prevent and counteract the effects of low bone density.
Identification
Bone density problems are often not identified until a bone is broken. You can take proactive steps to identify problems by talking to your doctor about your diet and lifestyle, or by asking your doctor about having X-rays, bone density tests or a bone scan. The National Institutes of Health says that these tests help your doctor identify existing low bone density or determine if you are at risk of developing problems. The name used for significant loss of bone density is osteoporosis. Osteopenia is a thinning of the bones that is not as severe as osteoporosis.
Vitamins and Minerals
The Office of the Surgeon General recommends consuming calcium, vitamin D, phosphorus and magnesium to maintain and strengthen your bones. The amount of each that your body needs depends on your age and bone health, but the Surgeon General recommends between 1,000 and 1,300 mg of calcium, 200 to 400 mg of vitamin D, 320 mg of magnesium and 700 mg of phosphorus daily for most adults. Check with your doctor for the amounts of each vitamin and mineral that your body needs.
Foods to Include
Supplements can provide adequate levels of vitamins and minerals, but the Surgeon General recommends obtaining as much of your nutrient needs as possible through food. Foods rich in calcium include dairy products, foods fortified with calcium and some leafy green vegetables. People who are lactose intolerant can get calcium from sardines with bones, salmon, breakfast cereals and juices fortified with calcium, and from vegetables such as kale and broccoli.
Sources of vitamin D include fortified milk, sardines with bones, salmon, canned tuna and some fortified cereals. Phosphorus and magnesium come from dairy products, meat, leafy green vegetables and whole grains.
Foods to Avoid
Some foods and beverages can deplete the calcium in your bones, contributing to bone density problems. In particular, heavy consumption of alcohol and caffeine contribute to this problem, according to the Better Health Channel. It recommends limiting your alcohol intake to two drinks per day, and your caffeine intake to three cups of coffee or tea. The Surgeon General also notes that excessive sodium intake can cause calcium loss. To protect your bones, limit the amount of salt in your diet.
Warning
Building strong bones involves eating the right diet, but also requires that you perform weight-bearing exercises to strengthen the bones. The Centers for Disease Control and Prevention recommends that adults engage in at least 30 minutes of weight-bearing exercises daily, including walking, lifting weights, dancing or jogging.
