The bone building trio you should know about!
One of the many things you discover during the PLC comprehensive exam is the status of your bone density. Bone is a living tissue that regenerates by removing old bone cells and replacing it with new ones. As we age, the replacement of new cells slows down and bone mass continues to be lost. There are several factors that can influence the rate in which this occurs: genetics, lack of sufficient weight bearing activity and nutrition. It’s important to be aware of your bone density because, although usually painless, low bone density can result in a painful and debilitating bone fracture.
Below are 3 nutrients that can help you can incorporate into your everyday diet that will help support your bone density.
Calcium:
Calcium is a mineral present in our bones. Calcium is available in an abundance of food sources, particularly dairy (milk, cheese, yogurt, etc.) but if you are dairy free, no problem. Several non-dairy sources of calcium exist such as: Tofu, Fortified almond milk or other non-dairy alternatives, Bok Choy, Broccoli and Kale, Canned Sardines or Canned Salmon with bones, Sweet Potatoes, Sesame Seeds and Chia Seeds.
Vitamin D:
Calcium and Vitamin D are a power couple that work together to maintain bone density. Vitamin D is more difficult to find in food since we produce it mostly in response to sun exposure. Foods that are fortified with Vitamin D include: dairy products, orange juice, non-dairy milks such as almond milk or coconut milk. Vitamin D is also found naturally in small amounts of fatty fish and egg yolks.
Vitamin K2:
Vitamin K2 may influence bone density by helping to regulate calcium. Vitamin K2 is found in fermented foods and animal products, and is also produced by gut bacteria. Within Vitamin K2 there are subtypes, MK-4 to MK-13 depending on their side chain length. To increase your intake of bone supporting Vitamin K2, try a variety of fermented and animal-based foods such as: Natto*, eggs, fermented cheese and dark meat chicken (in moderation).
*Natto is a dish made from fermented soybeans
Please keep in mind that in addition to dietary adjustments, supplementation may be recommended by your health care provider depending on your individual needs and bone density results from your PLC exam.
References:
Lehrman, Sharon. “Eating to Support Bone Health.” The Star-Ledger. 24 September 2020. p. H6.
Richens, Mark. “Vitamin K2 Plays a Key Role in Bone Health.” American Bone Health Organization. Website. 15 October 2019.