Without bones, our body would not be able to stand, sit, run or move. Bones act as levers that move the body as the muscles contract. The more the muscles contract, the stronger the bones become. Despite being a hard material, bone is a living tissue that constantly reshapes and remodels itself. Having strong bones is a combination of proper nutrition and exercise.
Components
Many people know calcium makes up a large portion of the bone. In addition to calcium, bone is also made up of phosphorous, sodium, trace minerals and a protein called collagen, according to Kids Health. The outer part of the bone is a strong, firm bone called compact bone. Surrounding the outside of the compact bone is a thin layer of cells providing nerve and nutrient support, called periosteum. The inner part of the bone is where the bone marrow is, which has the richest supply of blood and makes blood cells for the body. The marrow is held in place by a spongy type bone called cancellous bone. All of these types of bone are made with the same minerals, but just in different ratios.
Building
Bone is remodeled and made with three main cells in the bone. The osteoblasts build bone, including repairing any fractures. Osteocytes are the maintenance workers of the bone, carrying nutrients and waste back and forth between the bone and blood cells. Osteoclasts are the remodelers of the bones, reshaping and sculpting the bone. The work of all three types of these cells is what helps repair and reshape the bones for life.
Calcium and Vitamin D
Calcium and vitamin D are the main nutrients that help make strong bones. Calcium is also needed in other areas of the body, so the bone will release calcium if there is not enough available in the blood. Vitamin D helps to regulate the use of calcium uptake and phosphorous regulation in the body.
Trace Minerals
Many minerals, including vitamins K and A, chromium, copper and magnesium, help to regulate the body's hormones and help make a stronger bony matrix. The Physicians Committee for Responsible Medicine, or PCRM, states that following a diet of greens and beans will not only provide enough calcium but also provide more than enough trace minerals to help maintain strong, healthy bones.
Avoiding Nutrient Deficiencies
Several foods and habits actually leach calcium from the bones. A diet high in salt and animal proteins will pull calcium from the bones to balance out the excess sodium and acidity in the blood. Learning to eat a diet high in fruits, vegetables and nonmeat protein like legumes will help to keep the calcium at normal levels in the bone and blood. Other habits such as smoking cause the body to lose calcium more rapidly than nonsmokers, according to PCRM. Lastly, diets high in caffeine cause the body to also lose calcium. So switching out a soda or a coffee for water or herbal tea from time to time will be more beneficial for the body in the long run.
