Strong bones are essential in order to avoid conditions such as osteoporosis and to support overall health and mobility. They also protect the heart, lungs and brain from injury. In 2004, the U.S. Surgeon General warned that by 2020 half of all Americans older than 50 will likely have weak bones. Americans can strengthen their bones by maintaining a healthy weight, taking regular exercise, limiting alcohol consumption and giving up smoking. Eating a diet rich in certain minerals may also boost bone strength.
Calcium
Calcium is important for strong healthy bones. The body can't make its own calcium therefore it must be obtained through food or from dietary supplements. Foods rich in calcium include dairy products, dark green leafy vegetables and almonds. According to the National Institutes of Health Office of Dietary supplements, many Americans do not get enough calcium from their diet. Women are less likely to get the recommended daily amount of calcium from food than men. Calcium supplements may interact with some medicines and may cause bloating and constipation.
Magnesium
Magnesium may improve bone mineral density and regulate hormones involved in the metabolism of calcium. The Office of Dietary Supplements notes that magnesium deficiency may be a risk factor for osteoporosis in post-menopausal women. Rich sources of magesium include halibut, soybeans, almonds and spinach. Magnesium supplements are also available. Magnesium deficiency rarely affects Americans but symptoms include fatigue, nausea, muscle cramps and personality changes. A person severely deficient may benefit from intravenous magnesium injections or a course of magnesium tablets, notes the Office of Dietary Supplements.
Phosphorus
Phosphorus is another mineral which supports bone and tissue growth. According to the National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center, 85 percent of phosphorus in the bodies is found in bones, while a form of phosphorus known as phosphate accounts for more than 50 percent of bone mineral mass. Foods containing phosphorus include dairy products, bread, meat and cereals. The recommended dietary allowance is 700 mg per day for men and women older than 30.
References
- Office of the Surgeon General: The 2004 Surgeon General's Report on
- Centers for Disease Control and Prevention: Calcium and Bone Health
- Office of Dietary Supplements: Calcium
- Office of Dietary Supplements: Magnesium
- National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center: Other Nutrients and Bone Health at a Glance
