While an overall nutritious diet can keep bones, along with the rest of the body, healthy, some specific components of diet contribute directly to bone strength. Including specific vitamins, minerals, macronutrients and phytochemicals in the diet may lead to a lower risk of osteoporosis and other bone disorders and help keep bones protected against fractures.
Basic Nutrition
Of the basic macronutrients, protein is the most important factor in bone growth, development and metabolism. Protein provides the amino acids that form the building blocks of all tissues, including bone. Fiber, on the other hand, may have a slight negative impact on calcium absorption, so if you have a diet high in fiber, you may need to take extra calcium.
Minerals
Calcium, found primarily in dairy products, is well known for its contribution to bone health, but other minerals also contribute to building and maintaining strong bones. Fruits and vegetables high in potassium, such as bananas, have been linked to higher bone density, and therefore stronger bones. Phosphorus and magnesium also contribute to bone mineralization and must remain in balance with calcium to ensure optimal bone health. Manganese, zinc, copper and iron all contribute to the proper functioning of enzymes responsible for bone maintenance and growth. Boron helps keep calcium levels steady in the body, and fluoride stimulates bone growth.
Vitamins
Vitamin D works as a regulator of calcium, phosphorus and potassium in the bloodstream. When calcium levels drop too low, vitamin D causes it to be pulled from bones. Vitamins C and K help with the operation of enzymes and cellular regulators that affect bone. Vitamin A also contributes to bone metabolism, but too much can cause a loss of bone density. Ideally, vitamin A should be consumed in foods as beta-carotene, a precursor molecule that can be converted into vitamin A in the body. Beta-carotene does not negatively affect bone density, even in high amounts.
Considerations
Other plant chemicals called phytochemicals, or phytonutrients, may also impact bone strength. Isoflavones, which are found in soy and legumes, have shown a positive effect on bone density in some studies, but others have failed to find a correlation. The Linus Pauling Institute at Oregon State University reports that a few small studies have also found evidence that plant compounds called lignans, found in flaxseed, may help reduce the risk of osteoporosis.
Cautions
Drinking more than two alcoholic drinks a day has been linked to weaker bones, so excessive alcohol consumption should be avoided. Caffeinated beverages may inhibit calcium absorption, so additional calcium is needed if you drink a lot of tea, coffee or cola. Excess intake of protein, sodium and phosphorus may have a negative impact on bones, but these effects can be offset by additional calcium intake.
