More than 30 percent of women over the age of 50 will suffer from osteoporosis at some time in their lives, the International Osteoporosis Foundation states. Osteoporosis is the result of low bone mineral density, which causes weak and brittle bones. Nutrition is one of the most important aspects of a healthy and osteoporosis-resistant skeletal system.
Calcium
It's widely known that consuming dairy products like yogurt and cheese is good for your skeleton. Most of the bony benefits that come from dairy's rich calcium content. As the cement that builds the foundation of your bones, calcium is also needed for other bodily functions like muscle contractions. If you don't get enough from your diet, then your body leeches the calcium stored in your bones. In addition to dairy, good sources of calcium include green leafy vegetables, broccoli and almonds. Adults should aim for 1,200 mg of dietary calcium per day.
Magnesium
More than half of the magnesium stored inside your body is found in your skeletal system. But the Office of Dietary Supplements adds that many people don't reach their daily magnesium target of 400 mg for men and 310 mg for women. Magnesium is crucial for healthy calcium metabolism. Sources of dietary magnesium include fatty fish, soy, whole grains, yogurt and potatoes.
Vitamin D
Vitamin D is crucial for skeletal system health, as it boosts your body's absorption and utilization of calcium. Adequate blood levels of vitamin D also prevent the loss of calcium in the urine. People who are dark skinned, live in the Northern Hemisphere or avoid sunlight are at high risk of vitamin D deficiency. Adults should aim for 600 IU per day. Besides supplements and sunlight, sources of vitamin D include seafood, mushrooms, dairy and vitamin D fortified orange juice.
Omega-3 Fats
Omega-3 fatty acids from foods like oily fish and flaxseeds are well known for their anti-inflammatory properties. A study on animals in the June 2003 "Prostaglandins, Leukotrienes and Essential Fatty Acids" found that a diet rich in omega-3 fats boosted bone formation by reducing inflammation, which interferes with the activity of cells called osteoblasts that create new bone tissue. However, no human research has replicated the results of this study.
References
- International Osteoporosis Foundation: Facts and statistics about osteoporosis and its impact
- Centers For Disease Controls and Prevention: Calcium and Bone Health
- Office of Dietary Supplements: Magnesium
- Office of Dietary Supplements: Vitamin D
- "Prostaglandins, Leukotrienes and Essential Fatty Acids"; Modulatory effect of omega-3 polyunsaturated fatty acids on osteoblast function and bone metabolism; B Watkins et al.; June 2003
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