Longevity—a popular buzzword in wellness—often brings to mind the idea of living a longer life. But it’s so much more than adding years. It’s really about maintaining the quality of life as we age, such as being able to stay active and independent for longer. One of the biggest contributors to longevity is bone health because strong bones can enhance mobility in adolescents and reduce fracture risks in older adults. Pretty important, right?
To support healthy bones, focusing on a balanced diet of whole foods, specifically whole food protein sources rich in essential nutrients, is key. Here are five of the most critical nutrients to focus on to keep your bones happy!
- Protein: Protein lays the foundation for bones by creating a network of fibers. It is readily found in dairy, eggs, meat, fish, and seafood. For vegetarians and vegans, tempeh, tofu, and beans are great options. Most bone health experts agree that 1-1.2g/kg of body weight is an adequate amount of protein, but keep in mind this is the minimum for good bone health. To determine your protein range, take your weight in pounds and divide by 2.2 to get your weight in kilograms. Then multiply that by 1 and 1.2. For example, if someone weighs 200 pounds, they will need at least 90-110g of protein daily.
- Calcium: Bones and teeth are mostly made up of calcium, which builds upon our protein foundation. This is a nutrient we can’t make on our own and need to get dietary sources of. Dietary calcium doesn’t necessarily go straight to bone building but it actually prevents our body from taking calcium from our bones to use in other places. Good food sources of calcium include dairy, almonds, beans, and dark greens like kale and spinach.
- Phosphorus: The rest of our bone and teeth makeup comes from phosphorus which also builds upon our protein foundation. Most protein-rich foods also contain phosphorus but it is especially abundant in dairy. Other food sources include whole grains, potatoes, dried fruit, and garlic. Because of the many food sources available, most people get adequate amounts of phosphorus.
- Vitamin D: New research shows this vitamin acts more like a hormone in our body and is necessary to help absorb calcium. Not many foods have naturally occurring vitamin D, so the best way to supplement is to get adequate sunlight! Sunlight activates vitamin D to its active form to do its job in our body. Depending on your skin tone, you could need 5-20 minutes of sunlight for this to happen. If you can’t get adequate sunlight, especially in the winter, you may want to talk with your doctor about supplementation. Food sources include fatty fish like salmon, trout, egg yolks, and mushrooms.
- Magnesium: This mineral is crucial for bone formation by stimulating the division of bone cells. It is thought that magnesium levels in our food are decreasing due to depleted soils, so some people will need to take supplements. Food sources of magnesium include green vegetables, legumes, nuts, seeds, fish, and dried fruit, such as raisins.
- Potassium: This important mineral is just getting recognized for its role in bone health. It is vital in neutralizing acidic compounds that can eat away at bone in our body to help us conserve more calcium, furthering its bone benefits. Potassium is readily available in various foods, but it is very high in fruits, vegetables, potatoes, sweet potatoes, and coconut water. Protein-rich foods also contain potassium. With the available food sources, it seems that meeting the RDA of about 3,500-4,700mg would be easy. But it’s estimated that only 2% of the population is getting enough!
Overall, focusing on a mainly whole foods-based diet and adequate protein will help you get all the nutrients you need to maintain great bone health for many years to come.
A Stronger U Coach can provide personalized guidance tailored to your unique needs to support bone health and overall well-being. If you’re ready to take the next step, schedule a free membership consultation today to learn more about how Stronger U can help you build a healthier future.
