When it comes to osteoporosis, it is often suggested that you get plenty of calcium and vitamin D to keep your bones healthy. But your bones need many more minerals than just vitamin D and calcium. Being aware of these other minerals can help you ensure you incorporate them into your daily diet to keep your bones strong for many more years.
Minerals for Strong Bones
Studies have shown that magnesium deficiencies may increase the risk of osteoporosis, as it can lead to the formation of crystals and impacts the secretion of parathyroid hormone. Magnesium deficiencies can also contribute to low-grade inflammation. Magnesium is found in cashews, peanuts, cereals, and brown rice.
Silicon deficiencies can contribute to poor skeletal development. Silicon is found in whole grain cereals, apricots, prunes, green beans, and brown rice.
Boron deficiencies contribute to problems with bone development and regeneration. Food sources of boron include apricots, raisins, prunes, peanuts, and almonds.
Vitamin K helps to reduce the risk of bone fractures and helps to activate osteocalcin protein, which fortifies bones structures and helps with the absorption of calcium. Vitamin K can be found in yogurt, avocado, kale, spinach, and broccoli.
Low levels of copper have been linked to osteoporosis. Copper is found highest in organ meats along with spirulina, lobster, oysters, almonds, cashews, sesame seeds, and dark chocolate.
By eating a wide variety of foods and ensuring you are eating a balanced diet, you can ensure you maintain healthy amounts of all minerals to help support strong bones and good health overall.
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