Maintaining strong and healthy bones is essential for overall well-being, but did you know that it goes beyond just getting enough calcium? While calcium is certainly important, there are a variety of other vitamins and minerals that play a vital role in supporting bone health.
Vitamin D plays a crucial role in calcium absorption by enhancing the uptake of calcium from the intestines and facilitating its incorporation into bones. Adequate vitamin D levels can be obtained through sunlight exposure and dietary sources such as fatty fish, fortified dairy products, and egg yolks.
Magnesium is involved in bone formation and influences calcium metabolism. Good sources of magnesium include green leafy vegetables, legumes, nuts, and whole grains.
Phosphorus is a key component of bone mineralization, working alongside calcium to give bones their strength. It is found in a wide range of foods, including meat, fish, dairy products, and legumes.
Vitamin K plays a role in bone mineralization by activating proteins that bind calcium, aiding in bone strength. Leafy green vegetables, such as kale and spinach, are excellent sources of vitamin K.
Other nutrients that contribute to bone health include vitamin C, which is involved in collagen formation, and vitamin B12, which helps maintain bone density.
It is important to maintain adequate intakes of these nutrients to support bone health and prevent deficiencies. It is also recommended to consult with a healthcare professional or registered dietitian for personalized advice on dietary intakes and supplementation, especially for individuals with calcium deficiency.
References:
Kevin D. Cashman, Diet, Nutrition, and Bone Health, The Journal of Nutrition, Volume 137, Issue 11, November 2007, Pages 2507S–2512S, https://doi.org/10.1093/jn/137.11.2507S
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