Strong bones can get you far, quite literally! As they are the supporting beams on which an active lifestyle can be enjoyed even until old age. We reach the peak of our bone mass formation by our early 20s. Following this stage our skeleton mass begins to degenerate.
This is a natural phenomenon of ageing. However if we do not follow a diet that provides adequate nutrition to maintain bone strength and mass then it can lead to a serious bone condition called – Osteoporosis, a degenerative disease that makes the bone structure weak and brittle.
Having said that, there are certain foods, which are rich in essential nutrients for bones like calcium, vitamin D , C K, zinc, magnesium and protein. The intake of these nutrient-rich foods in your daily diet can prevent development of osteoporosis and maintain bone health till old age.
1. Foods rich in Calcium
Foods made with dairy– milk, cheese, and yogurt have high amounts of calcium, essential for bone formation and strength. Calcium is the main component of bone mass hence it is necessary to consume dietary calcium through dairy foods. Consuming milk, cheese and yogurt increases bone density that supports healthy strong bones.
2. Green leafy vegetables
Vegetables like broccoli, cabbage, collards, kale, swiss chard and okra are rich in vitamins C,E,K and folates- all of which are essential to maintain bone health. Intake of these vegetables in your daily diet can maintain bone mass and support bone density. Besides vitamins, green leafy vegetables also provide ample amounts of mineral nutrients like calcium, magnesium, selenium and manganese. Studies indicate that insufficiency of these minerals is seen in people suffering from osteoporosis, especially menopausal women. These minerals are needed everyday to maintain Bone Mineral Density (BMD) that supports your skeletal health.
3. Foods rich in Vitamin C
Research shows the importance of vitamin C in the production of collagen in one’s bone matrix, which is essential for bone mineralization. Foods like oranges, peppers, strawberries, blackcurrant, gooseberry are all rich sources of vitamin C, which must be included in one’s daily diet to support strong joints and connective tissues in bones. Vitamin C plays a key role in boosting bone health as it is also known to increase calcium absorption in the intestinal tract, which is the primary component in bone structure.
4. Foods rich in omega 3 fatty acid
Scientific evidence indicates the importance of omega-3 fatty acids in maintaining skeletal health. The omega-3 fatty acids help reduce inflammation which may cause bone metabolic diseases like osteoporosis. Foods like salmon are rich in omega-3 fatty acid and Vitamin D essential for bone health. Flaxseeds, walnuts, chia seeds are good vegetarian sources of this vital nutrient which must be included in daily diet to keep your bones healthy and prevent onset of osteoporosis.
5. Foods rich in Vitamin D
Ample research has been done to prove that vitamin D is essential for bone health as it aids in calcium absorption in the body. Insufficient calcium significantly contributes to the development of osteoporosis; hence vitamin D and calcium both are needed by the body for bone mass formation and maintenance. Sunlight is the biggest source of vitamin D. Hence daily 10-15 min of sun exposure is needed to obtain this essential nutrient. However, foods like salmon, fortified cereals, milk, and egg yolks can provide dietary vitamin D needed to support calcium absorption for bone health.
6. Nuts and seeds
Nuts and seeds are tiny nutritional powerhouses that provide vital nutrients to the body. But they are also packed with nutrients that can keep bone degeneration and bone maladies like osteoporosis at bay. Almonds, sunflower seeds, pumpkin seeds, sesame seeds, contain essential vitamins and minerals like calcium, magnesium and zinc needed to maintain bone health. They have high antioxidant and anti-inflammatory properties that prevent bones becoming weak and brittle as you age.
7. High Quality Supplementation
Bones are precious and one must pay keen attention in providing them with the best nutrition. It is important to understand that bones naturally degenerate post our 20s when the peak of bone mass is formed in the body. Nutrition-rich diet is crucial for healthy bones; however there may be gaps that need to be fulfilled by supplements. Wellbeing Nutrition’s Bone Support Slow is a revolutionary, time-conscious supplement in MCT oil, for maintaining bone and joint health and providing relief to those with lifestyle disorders that impact joints. This supplement also provides 100 % bioavailable bone nutrition to prevent osteoporosis in high-risk groups like post- menopausal women.
This modern day smart supplement is packed with nutrition in a capsule-in-capsule format so that you can get all you require in one dose without having the ingredients interact with each other. Slow contains scientifically proven ingredients like Resveratrol, a potent polyphenol and anti-inflammatory which prevents loss of bone mineral density. Resveratrol is beneficial for those who exercise regularly as it affects adaptations in the oxygen transport system to meet increased oxygen requirements during physical activity and acts as an antioxidant.
Hyaluronic Acid that supports growth and development of cartilage and
regeneration of different musculoskeletal tissues.
Undenatured Type II Collagen, the structural matrix of joints, essential for
healthy bone, tissues and ligaments. This supplement is designed to provide you beyond vitamins and minerals that you can acquire through a wholesome diet and gently improve mobility.
MCT Oil in the outer capsule acts as a source of instant energy and anti-inflammatory that eases joint pain. Once the outer capsule with the oil disintegrates in the gut, it provides an environment for the ready absorption of the other ingredients in the inner capsule.
Final Takeaway
Osteoporosis is a debilitating health condition that severely impacts day-to-day life. Healthy bone matrix not only supports a healthy active lifestyle but also prevents injuries that may occur due to weak bones. Eating healthy and daily exercise are the keys to a strong skeletal structure, which may begin to impair if you consume poor nutritional diets and ignore signs of bone weakening.
Include foods that provide natural nutrition for your bones in your everyday diet and fill the gaps with quality supplementation. It is important to invest in your bones today to enable them to walk the extra mile for you later!
Reference:
Odabasi E, Turan M, Aydin A, Akay C, Kutlu M. Magnesium, zinc, copper, manganese, and selenium levels in postmenopausal women with osteoporosis. Can magnesium play a key role in osteoporosis?. Ann Acad Med Singap. 2008;37(7):564-567.
Chin KY, Ima-Nirwana S. Vitamin C and Bone Health: Evidence from Cell, Animal and Human Studies. Curr Drug Targets. 2018;19(5):439-450. doi:10.2174/1389450116666150907100838
Christakos S, Dhawan P, Porta A, Mady LJ, Seth T. Vitamin D and intestinal calcium absorption. Mol Cell Endocrinol. 2011;347(1-2):25-29. doi:10.1016/j.mce.2011.05.038
König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients. 2018;10(1):97. Published 2018 Jan 16. doi:10.3390/nu10010097
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