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Bone Nutrition isn’t just about calcium. Crucial to bone nutrients are vitamin D, vitamin C, and magnesium. Vitamin D is important for calcium absorption and vitamin C is a crucial part of collagen building, which makes up a big part of the bone matrix. More than half of the magnesium in your body are in your bones.
Other key nutrients include potassium, manganese and folate. A diet that promotes bone health has 2 aspects: helping your body absorb the essential nutrients, (like calcium and magnesium) and preventing bone resorption (process of bones breaking down and releasing minerals into blood).
Foods rich in these key nutrients (such as calcium and magnesium) include:
- Dark leafy greens, such as kale, bok choy, and spinach
- Vegetables such as celery, peppers, carrots, beets,
- Fish such as wild salmon, shrimp, sardines,
- Nuts and beans such as quinoa, chickpeas, almonds, and chia seeds
Food that increases bone resorption (aka bone breakdown) :
- Excess salt- too much salt increases calcium loss
- Alcohol- alcohol inhibits your body’s ability to make new bones, thus decreasing bone density. It increases the risk of osteoporosis and fractures.