Our bones are often taken for granted, but they support our frame and carry us around our entire lives. Taking care of them is of utmost importance. Exercise helps us maintain strong bones, but so does the food we eat. Our bones need specific vitamins and minerals in order to maintain health, and knowing what foods provide these substances will help us make choices that will support them.
High Calcium Foods
From the time you are young, you learn that foods high in calcium content help build strong bones. Calcium is a mineral that has several functions in the body such as maintaining the strength of the teeth, the health of the heart, and the health of the bones. According to a report from Colorado State University, if the body is low on calcium, PTH (parathyroid hormone) pulls calcium from the bones to make sure there is enough calcium in the body's fluids. The Center for Disease Control explains that the body can not produce its own calcium, so we must take it in through our diet. Excellent food sources of calcium are dairy products, nuts and seeds such as almonds and sesame seeds, green vegetables such as broccoli, brussel sprouts, collards and kale, and foods that have been fortified with calcium during processing. These foods often include breakfast cereals, orange juice and bread. Most manufacturers want to promote the health benefits of their foods, so they usually note on the label that it is fortified with calcium.
Vitamin D Fortified Foods
Eating all of the high calcium foods you can find will not help your bones very much if that calcium is not absorbed, and to help that absorption you need vitamin D. The National Institutes of Health Office of Dietary Supplements explains that vitamin D helps build strong bones by promoting the absorption of calcium in the intestines and by promoting the growth and restructuring of bones. Vitamin D is naturally found in fish such as tuna, salmon and mackerel. Cod liver oil is one of the best natural sources of the vitamin. It is found in smaller amounts in eggs and cheese. The food sources with the highest amounts of calcium are those that have been fortified with it. Since calcium is better absorbed with vitamin D, most milk products have vitamin D added. Other fortified food sources are breakfast cereals, juices and flour.
Foods High in B Vitamins
We don't hear much about the importance of B vitamins and bone health, but research has shown that the B vitamins, particularly folate and vitamin B6, play an important role in keeping bones strong. A study in the November 2009 issue of the "American Journal of Clinical Nutrition" shows that a when serum (the clear liquid part of coagulated blood) levels of vitamin B6 and folate are low, bones change and become weak. The Bastyr Center for Natural Health explains that there is a byproduct of amino acid breakdown called homocysteine, which is associated with osteoporosis and bone loss. If your body's homocysteine levels are high, your risk for bone fractures is increased. This is thought to be due to the fact that homocysteine levels inhibit collagen production, and collagen is needed for strong bone tissue. However, when you supplement your diet with B vitamins, homocysteine levels are reduced. Thankfully, B vitamins can be found in many foods. Excellent food sources of folate are asparagus, beans (including black, navy, kidney, pinto, chickpeas and lentils) and beef liver, peppers, broccoli, avocado, brussel sprouts, leafy greens such as spinach, turnip and mustard greens, strawberries, oranges, grapes, melon and cantaloupe. They are also good sources of other B vitamins as well.
