Living bone is a metabolically active matrix of minerals arranged within a framework of cartilage and connective tissue and interlaced by blood vessels and nerves. Your skeleton is in a state of constant turnover, with new bone being deposited as older bone is removed. The health of your bones is affected by a variety of factors, including your level of physical activity, gender, age and nutritional status. Adequate consumption of minerals -- among them, calcium, magnesium, zinc -- is essential for maintaining skeletal integrity.
Calcium
Calcium is the most abundant mineral in your body, and most of it resides in your skeleton. Dr. Elson Haas, author of "Staying Healthy with Nutrition," says 99 percent of the approximately 3 lb. of calcium in your body is sequestered in your bones and teeth. Dairy products are good dietary sources of calcium, as are some nuts, broccoli, cauliflower and legumes. Daily calcium needs vary from 210 mg to 1,500 mg depending on your age and pregnancy status.
Magnesium
The Institute of Medicine reports that magnesium directly affects bone cell activity and improves the strength of hydroxyapatite, which is the crystalline matrix of bone tissue. Fifty to 60 percent of your body's magnesium stores are located in your skeleton. Magnesium deficiency could increase the risk of osteoporosis in postmenopausal women. Magnesium is found in dark green vegetables, nuts, seeds, legumes, soy and whole grains. Recommended dietary allowances for magnesium range from 30 mg for infants to 420 mg for adult males.
Zinc
Your body contains only 2 to 2.5 g of zinc, but zinc is involved in a multitude of metabolic processes, including the formation of healthy bone and connective tissue. A study published in the May 2011 issue of "Microscopy Research and Technique" demonstrated that zinc stimulates bone-building cells, called osteoblasts, while simultaneously inhibiting the activity of osteoclasts, which break bone down. Most animal foods contain some zinc; oysters, red meats, liver and fish are good sources. Daily requirements for zinc vary from 2 mg for infants to 14 mg for young lactating women.
Considerations
Calcium, magnesium and zinc are among the minerals needed for the formation of healthy bone and for maintaining its integrity. Phosphorus plays a major role in bone formation, as well, while silicon and boron play lesser parts. A well-balanced diet containing both animal and plant foods is the best way to acquire the minerals you need for a healthy skeleton. Regular physical activity will help you maintain bone strength into old age.
References
- "Staying Healthy with Nutrition"; Elson M. Haas, M.D.; 2006
- National Acadamies Press: Magnesium, Skeletal Growth and Osteoporosis
- "Microscopy Research and Technique"; Zinc as an Essential Trace Element in the Acceleration of Matrix Vesicles-Mediated Mineral Deposition; A. Kawakubo et al.; May 2011
