View Answers. Learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health will help you make healthier food choices every day. Use the chart below for examples of the different types of food you should be eating every day. Recent research has found that olive oil, soy beans, blueberries and foods rich in omega-3s, like fish oil and flaxseed oil may also have bone boosting benefits. While additional research is needed before the link between these foods and bone health can definitively be made, the many overall health benefits of these foods make them excellent choices to add to your diet. Studies have also shown that a moderate intake of certain alcoholic and non-alcoholic beverages like wine, beer and tea may also be good for your bones. More research is also needed to better help us to better understand the relationship between these drinks and bone health. While beans contain calcium, magnesium, fiber and other nutrients, they are also high in substances called phytates. You can reduce the phytate level by soaking beans in water for several hours and then cooking them in fresh water. Many older adults do not get enough protein in their diets and this may be harmful to bones.
As people develop osteoporosis—a disease that occurs in those who lose too much bone, make too little, or both—bones become weak and can break, even with a minor fall, bump, or sneeze. Bone disease can have a devastating impact on individuals, causing pain, deformity, and a downward spiral into physical and mental health problems, such as the inability to dress oneself or walk; poor self-esteem, body image, and mood; and a feeling of isolation and helplessness. The cost of osteoporosis runs in the billions. Both women and men are at risk of developing the condition as they age, but women are particularly vulnerable, as eight in 10 sufferers are female. Bone health is the result of bone mass, bone architecture, and body mechanics—all of which are supported by nutrition throughout the human life cycle. A healthful, balanced diet and a healthful weight can prevent bone disease. The following nutrients and the foods that contain them hold particular promise in promoting optimal bone health. Calcium Calcium is a mineral essential for both building bones and keeping them healthy.
Report in Health and Social Subjects no. Gole mineral density and dietary patterns in older adults: the Framingham Osteoporosis Study. National Osteoporosis Foundation. Ascorbate synthesis pathway: dual role of ascorbate in bone homeostasis. J Clin Endocrinol Metab. Bone health is the result of bone mass, bone architecture, and body mechanics—all diet which are supported by nutrition throughout the human life cycle. Vitamin K, bone turnover, and bone mass in girls. Effect of potassium citrate supplementation role increased fruit and vegetable intake on bone metabolism in healthy health women: a randomized controlled trial.