Osteoporosis, the brittle bone disease, may cause your bones to become so fragile that coughing or bending results in a fracture. Having low levels of calcium and other minerals increases your risk of developing the disease. Maintaining a sedentary lifestyle, using certain medications, race, age and gender are other contributing factors. MayoClinic.com says it's never too late or too early to begin building strong bones and protecting yourself against osteoporosis.
Calcium
Calcium is vital to bone strength and osteoporosis prevention, particularly for menopausal women whose risk of osteoporosis increases as estrogen drops. While it's best to get calcium from your diet by consuming plenty of low-fat dairy products, salmon, nuts and leafy green vegetables, sometimes a supplement is necessary. MedlinePlus says you should get at least 1200 mg of calcium daily.
Magnesium
Magnesium, a mineral that regulates the transport of calcium in your body, may be consumed through your diet in foods such as leafy green vegetables, beans, nuts and whole grains. High-fat diets can cause reduced absorption of magnesium, according to MayoClinic.com. Adult females should have at least 310 to 320 mg of magnesium daily to prevent health complications.
Zinc
Zinc, an important trace mineral in your body, helps produce bone-forming cells. It is also essential to immunity, as it supports proper immune system functioning, aids in wound healing and the breakdown of carbohydrates. Since your body cannot use zinc derived from plant sources such as fruits and vegetables, getting adequate protein is important for zinc consumption. Vegetarians and people on low-protein diets may need a zinc supplement to reduce their risks of osteoporosis and other health complications.
