Bone Builder

Diet for Strong Bones

Bone health is a critical aspect of overall well-being. Our bones provide structure, protect our organs, anchor muscles, and store calcium. As we age, maintaining strong bones becomes increasingly important to prevent conditions such as osteoporosis - a disease that is characterised by weak and brittle bones. Nutrition plays a pivotal role in bone health.

Certain foods are particularly beneficial for maintaining and building strong bones. Let us now look at some of the foods that can contribute to our bone health.

ESSENTIAL NUTRIENTS FOR BONE HEALTH

Before diving into specific foods, it is essential to understand the key nutrients that support bone health. Inadequate intake of these nutrients can increase the risk for bone loss and subsequent osteoporosis. The process of bone formation requires an adequate and constant supply of the following nutrients:

Calcium

Calcium is one of the main minerals found in bones, and is crucial for maintaining bone structure and strength. It is also essential for cell, muscle, heart and nerve function. We do not make calcium on our own. It comes from our dietary sources. And if there is not enough calcium in the bloodstream, the body raids the bones for its supply of calcium, thinning the bones.

Magnesium

Magnesium is a critical component of bone health and recovery, with about 60% of the body’s magnesium being in the bones. This essential mineral helps to convert vitamin D into its active form, which aids in calcium absorption. Without adequate magnesium, the body cannot properly utilise calcium, leading to weaker bones.

Phosphorus