Minerals for Healthy Bones

Eating and exercising right can not only build or maintain our weight and muscles, but provide bone health too. Boosting bone power enables one to fight against Osteoporosis, the frequently heard name these days. Our body can build on strong bones until a certain age only, after which one is only left with a chance to maintain the bone health.

Bone-Building vitamins-minerals :

Everyone knows Calcium is important for bones. But calcium as a supplement is not well-absorbed on its own, there needs to be a supportive vitamin taken together with calcium so that the body absorbs it. Getting it from food is much more effective--in addition to Milk, yoghurt and cheese, other high calcium sources include broccoli, soy, kale, other dark leafy greens. However, certain compounds in vegetables do block some calcium absorption. Because our body can take in only about 250 mg at a time, we should try to spread our intake over the course of a day. Aim to get 1,000 mg a day from food if you're under 50 years of age, and 1200 mg a day if you're over 50.

People who live in low-sunny regions, experience Vitamin D deficiency which leads to bad bone health. Hence, people who are aged 50 and more and those who are at risk for bone health issues, should consider taking vitamin D supplement, atleast in the winter , rainy months when sun shines less. Aim to get 800-1000 IU daily from food and supplements. At your next Doctor's visit, have your Vitamin D levels tested, which gives you a plan.

Vitamin K is famously known to help clot blood during accidents and injuries, but it also plays a part in bone health. That's one reason, most experts don't usually recommend vitamin K supplement. Aim for 90 mcg daily from food sources like leafy greens--spinach, kale, romaine lettuce, broccoli, brussel sprouts.

Magnesium is a multipurpose mineral that helps bone form and regulates vitamin D levels.Research shows women with Osteoporosis often have lower concentration of magnesium. Aim for 320 mg daily from 1 medium-size banana (32 mg), 1 cup black beans (120 mg), 2 slices whole wheat bread (46 mg) and 1 cup brown rice (84 mg).

Some more myths and stories coming up....

- Prathyusha