Most people have heard that you need calcium to build and maintain strong bones, but that is not the only mineral to consider. Other important nutrients include magnesium, vitamin D, vitamin C, vitamin K2, phosphorus and potassium. So as you see, calcium isn’t the only thing you need.
The age we
start to lose bone mass is around 40.
Yes, 40.
Lack of weight-bearing exercise also influences how strong your bones are. Weight-bearing exercises help gently stress
the bones to encourage them to develop new bone and keep them strong. These may include working with weights,
jumping, walking and stair climbing.
It is worth remembering that some medications can also impact bone density and health. These can include cortisone, some thyroid meds, some cholesterol meds, medicines to control stomach acid and some diabetes meds. Some of these meds can also impact your vitamin D absorption and conversion, so be very aware of this.
What foods supply the nutrients you need to look after your bones? (This is not a full list)
Phosphorus – in protein foods (dairy, meat, beans, whole grains)
Vitamin C – brightly coloured fruits and veg
Magnesium – green leafy veg, legumes (chickpeas, kidney beans), oily seafood, fruits (including bananas and avocado), dairy
K2 – eggs, cheese, butter, fermented plant foods (such as sauerkraut, natto), dark chicken meat.
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