One symptom of poor nutrition is bone and muscle pain. This can occur if you are malnourished in general, or it can occur from a lack of a specific nutrient in your diet. You need the macronutrients fat, protein and carbohydrates; and vitamins and minerals like vitamin D and calcium to have a healthy body, or you may suffer from bone and muscle pain.
Protein
Your body needs protein to provide a variety of amino acids, which it uses to build and maintain muscle mass. If you do not get enough protein, you can suffer from a form of malnutrition called kwashiorkor. Symptoms include decreased muscle mass, muscle pain and fatigue. You should get your protein from lean, healthy sources. Good sources include lean meat, poultry, fish, eggs, dairy products, legumes and nuts.
Carbohydrates
According to the Mayo Clinic, carbohydrates are your body’s main energy source. In the digestive process, they are broken down into the simple sugar glucose, which enters the bloodstream to travel to your cells. If you do not have enough carbohydrates in your diet, your body will lack the energy it needs to maintain healthy functions. This may result in muscle and bone pain, as your body relegates most of its energy to more essential functions, like breathing. You can get carbs from foods like fruits, vegetables and grains.
Vitamin D
The key vitamin that helps your bones stay strong and healthy is vitamin D. Vitamin D is primarily made by your body when the sun’s rays penetrate your skin. Individuals who work indoors and spend little time outside can suffer from a vitamin D deficiency, leading to a condition called osteomalacia. Osteomalacia can result in soft bones, leading to bone pain. In addition, a vitamin D deficiency is associated with muscle pain. Vitamin D can be found in select dietary sources, including salmon, fortified foods and mushrooms.
Minerals
According to the National Institutes of Health, calcium and phosphorus are two minerals essential for bone health. Calcium is the main structural component that makes your bones, while phosphorus helps keep them dense. A deficiency in either of these can lead to weak bones, causing bone pain. In addition, the mineral magnesium is necessary for both strong bones and proper muscle function, so a lack can cause both bone and muscle pain. Foods that will help fill in these nutritional gaps include dairy products, leafy green vegetables, legumes, nuts and whole grains.
