New Year: New Bones
If you are like many, you started out your New Year with the resolution to improve your health. If you suffer from bone loss, that means making changes that will strengthen your bones and prevent fractures. Diet and exercise are a great place to start!
Although bones are hard and strong, they also need to flexible so they can absorb stress. The strength of your bones comes from a hard matrix called hydroxyapatite, a crystal formed from calcium-phosphate. Collagen, a tough, fibrous protein, provides bones with their flexible framework. If bones were just made out of calcium crystals, they would be very hard but brittle, actually allowing them to fracture more easily. The collagen matrix allows the bone to flex under impact without shattering.
Bone is a living tissue. It is made up of living cells with their own blood vessels that directly deliver nutrients. These blood vessels not only deliver calcium, but also many other key nutrients that are necessary for bone growth and repair. Minerals such as magnesium, potassium, zinc, manganese, copper and boron and vitamins such as D, K, A, C and the B vitamins are all needed for proper bone remodeling. Vitamin C, copper, silicon and manganese are necessary to maintain healthy collagen. Because your body can’t make any of these nutrients, it is important to get these vitamins and minerals every day from your food.
Add these BONE BUILDING super foods to your diet:
• Pumpkin and sesame seeds: High in manganese phosphorus, magnesium, copper, zinc and protein.
• Kale: Great source of vitamins K, A, C, B6 and minerals manganese, copper, calcium, potassium magnesium, phosphorus and iron.
• Yogurt or Kefir: Great source of calcium, phosphorus, protein and probiotics. Probiotics will aid in the digestion, as well in the synthesis and absorption of your nutrients. Opt for plain yogurt and sweeten yourself with berries.
• Prunes: High in vitamin C and K and minerals copper and potassium. Studies have shown that eating dried prunes is effective in increasing bone mineral density.
• Bone broth: Because it comes from bone itself, it contains many of the bone building nutrients. Here is a great bone broth recipe. https://nurturedbones.com/recipe/homemade-chicken-broth/
• Green tea: Research has shown that green tea can positively affect bone remodeling and aid in maintaining bone density. Be sure to buy organic green tea to avoid pesticides.
• Edamame: Contains manganese, vitamin K, potassium and magnesium. Also maintains bone density due to estrogen-like properties. Stick with the real beans and avoid processed soy in the form of tofu or soy milk.
This year when making your resolution to strengthen your bones, think beyond calcium and Vitamin D and be sure to add in foods rich in other important nutrients to ensure optimal bone health.