Bone tissue is constantly broken down and rebuilt. Through childhood, the teens and 20s, the body builds bone faster than it breaks it down, but after the mid-30s, the opposite is true and people begin to lose bone mass. This can lead to osteoporosis. However, through exercise and giving the body the nutrients it needs for strong bones, people can preserve and even increase bone mass.
Calcium
According to the World's Healthiest Foods website, calcium consumed through food is better for bones than calcium from a supplement. One reason may be that it is better absorbed. Good food sources of calcium are dairy products, bok choy, spinach, nuts, seeds, beans, cabbage, kale and greens, such as collard, mustard and turnip.
Vitamin D
The body needs vitamin D to absorb calcium into bones. Approximately 10 minutes in the midday sun without sunscreen provides one form of D; the body then converts it into the form it needs. People in northern latitudes cannot get vitamin D from sunshine in winter so supplementation with vitamin D3 is needed. The World's Healthiest Foods site says milk and cereal are usually fortified with D, and fish, such as salmon, and eggs can be good sources.
Protein
Controversy exists over whether too much protein is bad for bones because high protein intake increases urinary calcium loss. According to Cornell University, vegetarians have higher bone mass than meat eaters even when calcium intake is lower. However, too little protein also results in low bone mass. There are good plant sources of protein so it is not necessary to eat meat to get what the body needs.
Magnesium
According to the National Institutes of Health, magnesium appears to enhance bone density and helps process calcium. People usually get enough from the diet so supplements are not recommended. Food sources include leafy green vegetables, potatoes, nuts, seeds, whole grains and chocolate.
Vitamins C and K
Vitamins C and K are needed for forming the matrix needed for strong bones. Good sources of both are broccoli, cabbage, spinach and Brussels sprouts. Citrus fruits, tomatoes, cauliflower, potatoes and strawberries are good sources of C, while salad greens, collard greens and plant oils are good sources of vitamin K.
Manganese, Zinc, Copper and Iron
Manganese, zinc, copper and iron also help with matrix formation. Sources of manganese are legumes, nuts, whole grains, tea and water. Sources of zinc are red meat, poultry, some seafood, cereal, whole grains, dried beans and nuts. Sources of copper are organ meats, seafood, nuts, seeds, whole grains and cocoa. Sources of iron are meat, poultry, and some fruits and vegetables.
Boron
Boron may help with calcium absorption and estrogen metabolism. Avocados, nuts and peanut butter are good sources.
Phosphorus
Phosphorus is a component of bones. A form of it, phosphate, comprises more than half of bone mass. Good food sources are dairy products, peas, meat, eggs, some cereals and bread. Soft drinks also contain phosphorus, but it's better to get it from healthy foods. Some evidence suggests that excess phosphorus interferes with calcium absorption.
