IndoSpine Hospital

Nutrition You Need for Healthy Bones

2 February 2022 · Medically reviewed by Dr. Tarak Patel

Nutrition You Need for Healthy Bones

Calcium:

Calcium is the primary mineral found in our bones. It is calcium that helps our bones to move to bear the weight of muscles and other organs. The deficiency of calcium in our bones causes damage or makes them fragile. The main thing to know about calcium is that our body cannot produce calcium; it can just absorb it from foods or supplements that we take. Our bones get renewed just like our skin. It takes 10 years for our entire skeleton to be renewed. Here are some foods that are rich in calcium and should be included in your diet:-

  1. Dairy products: – Dairy products such as milk, yogurt, cheese, tofu are the primary source of calcium. So, do try to include dairy products in your diet but don’t forget to consume them in a proper quantity because finishing excessive dairy products can have harmful effects on your health. Dairy products are a little bit difficult to digest. If you have lactose intolerance, then do not include dairy products. Though they are the best source of calcium, it doesn’t mean that you must have them.
  2. Green vegetables: – Dark green vegetables such as spinach, kale, turnips, broccoli, avocado, collard greens are a great source of calcium. So do try to include green vegetables in your diet. Green vegetables are not only important as a source of calcium but also for other nutrients as well. So always try to have vegetables as much as possible. After a certain age, our body absorbs less calcium from foods. So, you can start taking calcium supplements as prescribed by your doctor.

Vitamin A:

Vitamin A is a fat-soluble vitamin. It is responsible for bone-building cells and bone-breaking down cells. A higher level of vitamin A is responsible for lower bone density and fractures. It is known as osteoclasts. Here are some foods that are rich in vitamin A:-

  1. Sweet potato
  2. Winter Squash
  3. Kale
  4. Collards
  5. Turnip greens
  6. Carrot
  7. Sweet red pepper
  8. LettuceSome fruits are an excellent source of vitamin A:-
  9. Mango
  10. Cantaloupe
  11. Watermelon
  12. Papaya
  13. Apricot
  14. Guava

Vitamin C:

Vitamin C is essential for collagen production (the base of mineralization). Here are some foods that are rich in vitamin C:-

  1. Dark green vegetables.
  2. Fruits such as orange, kiwi, guava, etc.

Vitamin D3:

Vitamin D3 is an essential vitamin for bone health. It helps in the absorption of calcium. Here are the foods you should include in your diet to get sufficient vitamin D3.

  1. Soy milk
  2. Tuna
  3. Sardines
  4. Salmon
  5. Cod liver
  6. Egg yolk
  7. Fruits such as avocado

Magnesium and zinc:

Magnesium and zinc play a crucial role in bone health. Magnesium converts vitamin D into an active form that promotes calcium absorption. Magnesium is found in lower amounts, so taking supplements may help. Zinc promotes the formation of bone-building cells and prevents bones’ excessive breakdown. Here are some foods that are rich in zinc: –

  1. Beef
  2. Shrimp
  3. Spinach
  4. Flaxseeds
  5. Oysters
  6. Pumpkin seeds

Vitamin k:

Vitamin K distributes calcium from the soft tissue and deposits it into bones. It supports bone health by osteocalcin (a type of protein). Vitamin k is found in the majority of foods such as: –

  1. Lettuce
  2. Eggs
  3. Fruits
  4. Kale
  5. Broccoli
  6. Spinach etc.
  7. Fish
  8. Beans
  9. Nuts
  10. Whole grains
  11. yogurt

Omega 3:

Omega 3 has anti-inflammatory effects; it helps bone loss due to aging. Some sources of omega 3 are: –

  1. Chia seeds
  2. Flaxseeds
  3. Walnuts
  4. Salmon

Some key tips from the best spine doctors in Ahmedabad.

Things to keep in mind:

Above mentioned foods are enough to elevate your bone health, but there are certain things that you should keep in mind while including these in your diet:-

  • Right proportion is the key. Gulping down all the good foods for your bone health is not the right thing to do. It is essential to have a balanced diet.
  • Don’t stick to one type of source. All the nutrients have plant and animal sources. Try to include both in your diet; if not, stick to the plant sources as it doesn’t cause inflammation.
  • Always be conscious about the vitamins and the quantity of them. Excessive amounts of vitamins can have precisely the opposite effects.
  • Some foods such as dairy products fruits like avocados consist of calories, so it is essential to have them in sufficient amounts according to your body type or health condition.
  • Don’t follow unrealistic healthcare routines such as the keto diet, low-calorie diet, etc., it does not only affect your bones but your entire health as it slows down metabolism, creates rebound hunger, causes muscle loss, and many other issues.

Taking care of your bones is very easy; there is no rocket science behind it. Get the right advice from IndoSpine. Most spine doctors in Ahmedabad are here for your spine health so that you can stand firm. Do keep an eye on the blogs of IndoSpine for any bone-related query and stay healthy with the right knowledge from the most trusted spine hospital in Ahmedabad.

Reference

  1. https://www.nhs.uk/live-well/healthy-body/food-for-strong-bones/
  2. https://americanbonehealth.org/nutrition/nutrientsforbonehealth/
  3. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/bone-health/art-20045060
  4. https://www.webmd.com/osteoporosis/features/strong-bones-nutrition

Author

Dr. Tarak Patel

Dr. Tarak Patel is a top spine surgeon in Ahmedabad with over 5,000 successful surgeries. He specialises in spine pain management, including back, neck, and shoulder pain. Dr. Patel completed his MBBS and MS (Ortho) in Ahmedabad and has extensive training from top hospitals in India and the UK. He is known for his empathetic care and expertise in scoliosis and minimally invasive spine surgery. In his free time, Dr. Patel writes and shares valuable insights about his field, contributing to the advancement of spine surgery knowledge and practices.

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