Bones play many essential roles in the body, including providing structure, protecting organs, and anchoring muscles. Past research has primarily focused on vitamin D and calcium in relation to bone health. In a recent study, Tucker (2009) clarified the importance of several other nutrients for optimal bone health. In addition to dairy, fruit and vegetable consumption has emerged as a protective factor for bone health. Magnesium, potassium, vitamin C, vitamin K, several B vitamins, and carotenoids are just some of the nutrients that have been shown to be more important to bone health than previously realized. Protein intake also shows to improve bone status. This current research on diet and bone health recommends a balanced diet with many fruits and vegetables, adequate dairy, and protein.

What this means for you:

One out of two American women are affected by either osteoporosis or osteopenia. Osteoporosis is a disease of the skeletal system characterized by low bone mass and leads to an increased risk for bone fractures in the hip, wrist, and spine. Osteopenia is a condition where bone mineral density is lower than normal and is thought of to be the precursor to osteoporosis. Weight bearing physical activity is important for bone health, but nutrition also plays a vital role. At each meal, try to include more fruits and vegetables or eat them as a healthy snack. It is also important to try to incorporate grains, protein, and a dairy product at each meal (American Bone Health, 2011).

In June of 2011, the federal government released their new food icon, MyPlate, replacing their previous food icon MyPyramid. MyPlate serves as a reminder for consumers to make healthier food choices and prompts consumers to build a healthier plate. The new icon emphasizes the fruits, vegetables, grains, protein, and dairy food groups and recommends that half of your plate be filled with fruits and vegetables.

As the article stated, magnesium, potassium, vitamin C, vitamin K, B vitamins, and carotenoids are some nutrients that have been shown to be important for bone health. Bananas, spinach, legumes, and almonds are all rich in magnesium. Potassium can also be found in spinach and bananas as well as broccoli, tomatoes, potatoes and citrus fruits. Some food sources that are rich in Vitamin C include cantaloupe, citrus fruits, berries, spinach, broccoli, peppers, and tomatoes. Vitamin K can be found in leafy vegetables like kale, collards, turnip greens, and spinach. Good sources for B vitamins include potatoes, whole grains, bananas, lentils, and beans. Sweet potatoes, carrots, spinach, kale, collard greens, and tomatoes are all rich in carotenoids (nutrition.gov, 2011). Visit www.choosemyplate.gov to learn healthy eating tips, healthy menus, and ways to incorporate fruits and vegetables in your diet.

Tucker, K. L. (2009). Osteoporosis prevention and nutrition. Current Osteoporosis Reports, 7(4), 111-117.

Other Resources:

American Bone Health. (2011). What’s In Food. Retrieved from: www.americanbonehealth.org

Nutrition.gov. (2011). Retrieved from: http://www.nutrition.gov/naldisplay/index.php?infocenter=11&taxlevel=2&taxsubject=388&topicid=1666&placementdefault=0