Bones are made of living cells, fibers and calcified extracellular matrix that gives the bones the typical hard structure. Although, they might not seem so, bones are a living tissue, that are in a continuous state of formation and destruction. Healthy bones, like a healthy body, require a nutritious diet and regular exercise.
Bone Mass and Osteoporosis
Osteoporosis is an age-related bone disease that causes deterioration of the bone tissue and lowered bone mass. Due to the low bone mass, people with osteoporosis are in high risk of bone fractures. Women are at a higher risk of getting osteoporosis especially after menopause. Other risk factors include dietary deficits of calcium and vitamin D, and low levels of physical activity. Bones respond to exercise by reinforcing the bone matrix, this in turn, makes the bones stronger.
Nutrition and Bones
Nutrition is important for healthy bones. Calcium and vitamin D are the most important nutrients in keeping your bones healthy as well as fighting against osteoporosis. Bones store 98 percent of your body's calcium reserves and therefore bones are important in keeping your blood calcium levels stable. If you do not get enough calcium from your diet, your body will take it from your bones causing a destruction of the bone tissue. Vitamin D is also important for bone health; it is needed for adequate absorption of calcium and in maintaining the calcium levels in your blood.
Good Sources of Vitamin D
You should be getting around 700 to 1,000 IU of vitamin D per day, depending on your age. IU is an international unit used for the measurement of some vitamins and is often seen on vitamin bottles. Vitamin D is a fat soluble vitamin and some good dietary sources of vitamin D are eggs, salmon, cod liver oil, and fortified milk and margarine. Another way for your body to get vitamin D is making it, after exposure to sunlight.
Good Sources of Calcium
You should be getting around 500 to 1,200 mg of calcium per day, depending on your age. Your body cannot produce calcium and therefore you need to get it from food. Calcium is a mineral that is present in dairy products; like low fat milk, cheese, and yogurt. In addition, good sources of calcium are broccoli, spinach, almonds, and calcium fortified orange juice and cereal.
References
- Anatomy and Physiology"; Gary Thibodeau et al; 2007.
- Centers for Disease Control and Prevention: Vitamins and Minerals
