In this article, we will discuss the relation of nutrients with osteoporosis and the role of these nutrients in the prevention of osteoporosis.
Bone Formation
"The process of bone formation is called ossification."
It seems to be simple that bone formation is so simple, but in fact, bone formation is complicated. Bone formation involves the following main steps.
- Hematoma Formation at the Injured Site
- Fibrocartilaginous Callus Formation
- Bony Callus Formation
- Remodeling
Determination Of Bone Strength
Bone strength is determined by two factors;
- Bone Mineral Density
- Bone Matrix Quality
Essential Nutrients For Bone Health
Some of the most important nutrients that are essential for bone formation are;
- Calcium
- Magnesium
- Proteins
- Vitamin C
- Vitamin D
- Vitamin K
Calcium
Calcium is the most essential nutrient for bone strengthening. Our bones and teeth contain almost 99% calcium and the remaining 1% is present in extracellular spaces. Our bones are the storehouse of calcium. When we are not taking an adequate amount of calcium that is required for our body, our body starts draining calcium through the bones and this leads to the bones becoming weak and fragile and leads to osteoporosis. our bones are primarily composed of collagen and non-collagen fibers. Calcium plays a role in collagen fiber formation and increasing bone density, and in this way, it reduces the risk of osteoporosis.
Recommended Daily Allowance
- For ages 0-6 months, the Recommended Daily Allowance is 200 mg.
- For ages 7-12 months, the Recommended Daily Allowance is 260 mg.
- For ages 1-3 Years, the Recommended Daily Allowance is 700 mg.
- For ages 4-8 Years, the Recommended Daily Allowance is 1000 mg.
- For ages 9-13 Years, the Recommended Daily Allowance is 1300 mg.
- For ages 14-18 Years, the Recommended Daily Allowance is 1300 mg.
- For ages 19-50 Years, the Recommended Daily Allowance is 1000 mg.
- For ages 51-70 Years, the Recommended Daily Allowance for Male is 1000 mg and 1200 mg for Females.
Calcium-Rich Food
- Dairy Products (Cheese, Yogurt)
- Almond
- Whey Protein in Milk
- Green Leafy Vegetables
- Figs
- Brocolli
- Oranges
- Seafood
- Seeds and Nuts
Magnesium
Calcium is not a single nutrient that has a role in bone formation. Magnesium is also a very important nutrient for bone health and for bone formation. Magnesium plays a role in bone strengthening and it also regulates the body to absorb calcium from the food. In this way, both Calcium and Magnesium work together to increase Bone Mineral Density and reduces the incidence of fractures. Most people do not consume magnesium inadequate amount due to which the functions of Magnesium are disturbed and magnesium does not play its key role in bone strengthening and the chances of fractures are increased. So we have to take it according to our body's needs.
Recommended Daily allowance
- For Infants, Age 0-6 months, the Recommended Daily Allowance is 30 mg/day.
- For Infants, Age 7-12 months, the Recommended Daily Allowance is 75 mg/day.
- For Children, Age 1-3 years, the Recommended Daily Allowance is 80 mg/day.
- For Children, Age 4-8 years, the Recommended Daily Allowance is 130 mg/day.
- For Children, Ages 9-13 years, the Recommended Daily Allowance is 240 mg/day.
- For Adolescents, Ages 14-18 years, the Recommended Daily Allowance is 410 mg/day for men and 360 mg/day for Women.
Magnesium Rich Foods
- Almonds
- Spinach
- Soy Beans
- Avacado
- Potatoes
- Brown Rice
- Non-Fat Yogurt
- Banana
- Peanut
- Pumpkins
Vitamin D
Vitamin D and Calcium acts synergistically in maintaining bone strength. Vitamin D regulates the intestine to absorb calcium from the foods you eat. Vitamin D increases the Calcium and Phosphorous levels of plasma during bone metabolism. Vitamin D increases bone formation by osteoblastic cells and decreases bone resorption by osteoclasts. It also reduces Parathyroid Hormone (PTH) hypersecretion. So, this way, it reduces the risk of fractures and osteoporosis.
Recommended Daily allowance
- For Infants, Age 0-12 months, the Recommended Daily Allowance is 400 IU.
- For Children, Age 1-13 years, the Recommended Daily Allowance is 600 IU.
- For Adolescents, Age 14-18 years, the Recommended Daily Allowance is 600 IU.
- For Adults, Age 19-50 years, the Recommended Daily Allowance is 600 IU.
- For Ages 51-70 years, the Recommended Daily Allowance is 600 IU.
- For Age >70 years, the Recommended Daily Allowance is 800 IU.
Vitamin D Rich Foods
- Sunlight
- Salmon and Tuna
- Egg Yolk
- Mushrooms
- Cod Liver Oil
- Red Meat
- Liver
- Cheese
Vitamin K
Vitamin K enhances Bone Mineral Density and reduces the risk of fractures by decreasing osteoclastic cells activity. Vitamin K acts synergistically with Vitamin D, so when we take vitamin K along with Vitamin D, we have to take Vitamin K in small doses for appropriate bone formation. Vitamin K is a cofactor for several proteins like osteocalcin, Gla protein, matrix Gla protein. Osteocalcin is the first identified Gla protein that contains three Glutamic Acid. Vitamin K is essential for gamma-carboxylation of Osteocalcin. Gamma-Carboxylation of Osteocalcin is essential for bone formation and increases Bone Mineral Density.
Recommended Daily Allowance
- For ages 0-6 months, the Recommended Daily Allowance is 2 mg/day.
- For ages 7-12 months, the Recommended Daily Allowance is 2.5 mg/day.
- For ages 1-3 Years, the Recommended Daily Allowance is 30 mg/day.
- For ages 4-8 Years, the Recommended Daily Allowance is 55 mg/day.
- For ages 9-13 Years, the Recommended Daily Allowance is 60 mg/day.
- For Ages 14-18 Years, the Recommended Daily allowance is 75 mg/day.
- For Age >19 Years, the Recommended Daily Allowance is 120 mg/day for men and 120 mg/day for Women.
Vitamin K Rich Foods
- Kale
- Brocolli
- Brussels Sprouts
- Cabbage
- Kiwi
- Collard Greens
- Turnip Greens
- Spinach
- Green Apples
- Green Grapes
- Cucumber
- Tomatoes
- Olive Oil
Vitamin C
Bones are primarily composed of Collagen proteins and Non-Collagen Proteins. Vitamin C plays a role in collagen formation and helps in strengthening the bone matrix. It has been reported that osteoporosis is also caused by stress, so vitamin C as an antioxidant reduces stress level and fracture risk. Vitamin C also enhances our immune system and reduces the risk of any disease.
Recommended Daily Allowance
- For ages 0-6 months, the Recommended Daily Allowance is 40 mg/day.
- For ages 7-12 months, the Recommended Daily Allowance is 50 mg/day.
- For ages 1-3 years, the Recommended Daily Allowance is 15mg/day.
- For ages 4-8 years, the Recommended Daily Allowance is 25 mg/day.
- For ages 9-13 years, the Recommended Daily Allowance is 45 mg/day.
- For ages 14- 18 years, the Recommended Daily Allowance is 75 mg/day for Males and 65 mg/day for Females.
- For Age >19 years, the Recommended Daily Allowance is 90 mg/day for Males and 75 mg/day for Females.
Vitamin C Rich Foods
- Oranges
- Strawberries
- Grapes
- Guava
- Strawberries
- Tomato
- Brocolli
- Papaya
- Pomegranates
Anyone having osteoporosis or having osteopenia, he/she should have to take all these nutrients in an adequate amount and eat a well-balanced diet that enhances bone formation and bone mineral density and reduces bone resorption and osteoporosis.
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