Whether it’s a slice of cheese or a serving of leafy greens, these powerhouse foods will help you build and maintain healthy bones at every stage of life
We often think of calcium as the star player in maintaining strong, healthy bones. However, bone health relies on many nutrients working together to keep our skeletal system robust and resilient. From aiding calcium absorption to building the framework of bones, these nutrients play synergistic roles. Let’s explore bone-boosting nutrients and the delicious foods that deliver them. Whether it’s a slice of cheese or a serving of leafy greens, these powerhouse foods will help you build and maintain healthy bones at every stage of life.
Vitamin K2
It might feel too indulgent to be true, but decadent cheeses like Brie, Gouda, and Jarlsberg are rich in vitamin K2, making them a delicious way to help maintain bone health. Vitamin K2 is a vital nutrient for your bones and teeth, ensuring calcium is deposited where it’s needed rather than ending up in arteries or soft tissues. Vitamin K2 activates proteins that help bind calcium to the bone matrix, supporting bone density and strength. While calcium is often the star of bone health discussions, vitamin K2 is the essential chaperone that ensures calcium gets to where it will be the most beneficial without getting into trouble.
Magnesium
Shoutout to Popeye! Green leafy vegetables like spinach, kale, and Swiss chard are excellent sources of magnesium, a crucial mineral for bone health that works hand-in-hand with calcium. Magnesium helps convert vitamin D into its active form, enabling the body to absorb calcium more efficiently. Additionally, it contributes to bone mineral density by regulating calcium levels and supporting proper bone microarchitecture. Without enough magnesium, bones can become brittle over time. Incorporating greens in your diet helps build a solid foundation for stronger bones and enhances the effectiveness of other bone-boosting nutrients. A magnesium bisglycinate supplement can help you reach the recommended intake of 360 mg daily.
Collagen
We often focus on the minerals in our bones, but we must not overlook collagen, the protein that holds them together. Collagen is the most abundant protein in the body and is essential for maintaining bone structure. It acts as the scaffolding for our bones, providing the framework onto which calcium and other minerals are deposited. As we age, collagen production declines, which can underlie waning bone density. Bone broth is a source of the amino acids the body uses to make collagen to support bone strength and flexibility, lending your bones a little bounce. Consider a hydrolyzed collagen peptide supplement if you find it hard to work broth into your daily diet.
Vitamin C
Vitamin C is a key nutrient for bone health, primarily because of its role in collagen production. Without enough vitamin C, collagen synthesis is impaired. Some studies suggest that supplemental vitamin C helps speed healing after bone fracture. Vitamin C also acts as an antioxidant, protecting bone cells from oxidative stress that can accelerate deterioration over time. Foods rich in vitamin C, such as berries, support bone formation and help maintain bone strength as we age.
Calcium
Finally, calcium is essential for building and maintaining strong bones. The main mineral makes up the bone matrix, ensuring bones stay dense. While adequate calcium intake is important, not everyone enjoys or can consume dairy products. Sardines, especially those with edible bones, are an excellent source of calcium and a great option for people who don’t enjoy dairy products. Other dairy-free, calcium-rich foods include chia seeds, almonds, dried figs, and legumes.
Incorporating various nutrient-rich foods into your diet gives your bones the essential building blocks they need to stay strong and flexible. Remember, bone health isn’t just about calcium – nutrients like vitamin K2, magnesium, collagen, and vitamin C all play a crucial role in keeping your skeletal system strong and resilient for years to come.
