OTHER VITAMINS AND NUTRIENTS

Your bones need more than calcium, protein and vitamin D to stay strong and healthy.

A balanced diet that includes lots of fruits and vegetables will provide you with the many vitamins and minerals that support bone health. These include:

Vitamin K is required for the correct mineralization of bone and research suggests that it may help increase bone density. Vitamin K sources include leafy green vegetables (lettuce, spinach, cabbage) as well as prunes, liver and some fermented cheeses and soya bean products.

Magnesium plays an important role in forming bone mineral. Because magnesium absorption decreases with age, seniors should be sure to get enough of this important mineral. Good sources of magnesium include green vegetables, legumes, nuts, seeds, unrefined grains and fish.

Foods that contain zinc include lean red meat, poultry, whole grain cereals, legumes, and pulses such as lentils.

Some plant foods contain carotenoids (precursors to vitamin A). Carotenoids have been linked to improved bone health and are found in green leafy vegetables, carrots, pumpkins, red and yellow peppers, mangoes, papaya and apricots.

Vitamin B12 appears to have an effect on bone-building cells. Sources of vitamin B12 include meat, fish, eggs, dairy products, and fortified breakfast cereals. Supplementation is often recommended for people who follow a vegan diet (i.e. don’t eat meat or dairy), those who have had a gastric bypass or have gastrointestinal disorders, and when absorption is an issue. In the latter case, doctors may give injections of B12, bypassing the digestive tract, so patients get the benefits of the vitamin.