LivingBitsAndThings LivingBitsAndThings

Categories

  • Aging Parents
  • Alternative Health
  • Asthma & Lung Disease
  • Beauty
  • Beauty Treatments
  • Cabinet
  • College Issues
  • Couples Counselling
  • Craft
  • Decorating
  • Diets
  • DIY
  • Dogs
  • Elder Care
  • Entertaining
  • Environmentalism
  • Family & Social Concerns
  • Finance
  • Fitness
  • Furnitures
  • Gardening
  • General Medicine
  • Grade School
  • Green Living
  • Growth & Development
  • Health
  • Health Education
  • Home & Garden
  • Home Exterior
  • Home Improvement
  • Home Management
  • Home Renovation
  • Horses & Ponies
  • Infants & Toddlers
  • Interior
  • Irrigating
  • Kitchen
  • Landscaping
  • Mental Health
  • Mind & Soul
  • Motivation
  • Moving Out
  • Natural Medicine
  • Nutrition
  • Parenting
  • Pets
  • Psychology
  • Real Estate
  • Special Needs Parenting
  • Sports Medicine
  • Weight Loss
  • Weight Loss Methods
  • Windows
  • Women’s Health
  • Woodworking
  • Young Adult

Archives

  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • December 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • September 2019
  • August 2019
  • July 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • Privacy Policy
  • Disclaimer
  • Sitemap
  • About
  • Contact Us
26K
98K
0
LivingBitsAndThings LivingBitsAndThings
  • Health
    • Alternative Health
    • Beauty
      • Beauty Treatments
    • Diets
    • Fitness
    • General Medicine
      • Arthritis
      • Asthma & Lung Disease
      • Health Education
    • Natural Medicine
    • Nutrition
    • Sports Medicine
    • Weight Loss
      • Weight Loss Methods
    • Women’s Health
  • Home & Garden
    • DIY
      • Craft
    • Gardening
      • Landscaping
        • Irrigating
    • Home Improvement
      • Decorating
      • Furnitures
      • Home Exterior
      • Home Management
      • Home Renovation
      • Interior
      • Kitchen
    • Woodworking
      • Cabinet
  • Parenting
    • Elder Care
      • Aging Parents
      • Seniors
    • Grade School
      • Growth & Development
    • Special Needs Parenting
      • Early Intervention
      • Family & Social Concerns
    • Young Adult
      • College Issues
      • Moving Out
  • Mind & Soul
    • Couples Counselling
    • Psychology
  • Pets
    • Dogs
    • Horses & Ponies
Featured of Nutrition and Bone Strength for Women
  • Health
  • Women’s Health

Nutrition and Bone Strength for Women

  • Perla Irish
  • November 12, 2018
Total
0
Shares
0
0
0
0
0
Table of Contents Hide
  1. Nutrition and Bone Strength for Women
    1. Calcium and Bones
    2. Phosphorus to Build Bone
    3. Vitamin D Works With Calcium
    4. Magnesium for Bone Health
    5. Vitamin K and Bone
    6. Soy Isoflavones Effect on Bones
    7. Resources

The impact of nutrition on bone density goes far beyond simply getting enough calcium. Many different vitamins and minerals impact bone health. 


Many women face concerns about bone loss, especially as they get older and the risk of osteoporosis rises.

Nutrition and Bone Strength for Women

Getting the right nutrients when you are young can help prevent the loss of bone density as you age, but even the bones of older women can benefit from a healthy diet full of bone-boosting vitamins, minerals, and phytochemicals.

Calcium and Bones

Calcium gets the most press as a bone-boosting mineral, and for good reason. Deficiencies can lead to osteoporosis and a loss of bone density. Women between 19 and 50 require 1,000 mg of calcium daily. The requirement rises to 1,300 mg daily for those over 50. Many foods contain calcium, but milk is probably the most well-known source.

Other dairy products, such as yogurt and cheese, and leafy green vegetables, such as Swiss chard and spinach, also contain high levels of calcium. Consuming canned sardines or salmon with bones can also boost your calcium intake. If you take a calcium supplement, take only 500 mg at a time, since the body cannot effectively absorb more than that.

Phosphorus to Build Bone

Phosphorus works with calcium to build hydroxyapatite, a vital structural component of bone. Women over 19 should get 700 mg of phosphorus per day. Most foods have some level of phosphorus, including dairy, meat, bread, nuts, and cola. Too much phosphorus, over about 3,000 mg a day, can be detrimental to bone health, but high calcium levels, over about 2,000 mg per day, can mitigate this effect.

Vitamin D Works With Calcium

Vitamin D is necessary for bones to properly absorb calcium. However, controversy exists about exactly how much vitamin D you need. The National Osteoporosis Foundation recommends 400 to 800 IU per day for women under 50, and 800 to 1,000 IU per day for older individuals.

Some scientists and doctors support a much higher intake, up to 2,000 IU per day. The skin can also create vitamin D when exposed to sunlight, so some individuals may get enough simply from spending time outdoors.

Magnesium for Bone Health

According to the Linus Pauling Institute, over 60 percent of the body’s magnesium is found in the skeletal bones, indicating its importance for bone health. A deficiency of magnesium can result in lower levels of calcium in the bloodstream and an increased resistance to the effects of vitamin D and parathyroid hormone, which is important in bone maintenance.

Women between 19 and 30 need 310 mg a day, and women over 30 should get 320 mg daily. Foods high in magnesium include cantaloupe, honeydew melon, lima beans, avocado, banana, nectarine, potato, spinach, milk, and orange juice.

Vitamin K and Bone

Vitamin K operates in bones to promote the binding of calcium to osteoblasts, the cells that incorporate calcium to build bone. Few studies have been done on vitamin K and bone health, but one 2003 study in the American Journal of Clinical Nutrition did find an association between low levels of vitamin K in the diet and low bone mineral density in women.

Women need 150 to 500 mcg of vitamin K every day. Green vegetables, including broccoli, asparagus, spinach, lettuce, and cabbage, have high levels of vitamin K. Low-fat dairy is another source.

Soy Isoflavones Effect on Bones

Soy isoflavones are a type of phytochemical found in soy products such as soy milk, tofu, and edamame. They operate as estrogen mimics, binding to sites within cells where estrogen normally binds. In some cells, this can prevent normal estrogen from binding, while in others it boosts the activity of the receptor.

Soy Isoflavones in Tofu Protect Bone Density
Soy Isoflavones in Tofu Protect Bone Density

Some studies, including a 2006 report in the journal Maturitas and a 2003 Journal of Clinical Endocrinology and Metabolism study, indicated that soy isoflavones in the diet can help preserve bone mineral density in older women. No specific minimum dosage of soy isoflavones has been established.

While less studied, some research indicates that zinc, vitamin C and omega-3 fats may also impact bone health. Exercise, supplements, and vibration therapy are some other natural ways to build bone strength.

In most cases, getting the nutrients from whole foods that you need to protect bone health is better than getting them in supplement form. The nutrients in food interact with one another to provide the most benefits, and whole foods may contain other components, such as fiber and phytonutrients, that may have beneficial effects that are yet undiscovered.


Resources

  • University of Maryland Medical Center: Osteoporosis
  • Newton KM, et al; “Soy protein and bone mineral density in older men and women: a randomized trial”; Maturitas; Oct. 2006
  • Chen YM, et al.; “Soy isoflavones have a favorable effect on bone loss in Chinese postmenopausal women with lower bone mass: a double-blind, randomized, controlled trial”; J Clin Endocrinol Metab. Oct. 2003.
  • Linus Pauling Institute: Magnesium
  • Linus Pauling Institute: Phosphorus
  • Booth, et al.; “Vitamin K Intake and Bone Mineral Density in Women and Men”; American Journal of Clinical Nutrition; Feb. 2003
  • Office of Dietary Supplements: Vitamin D
Total
0
Shares
Share 0
Tweet 0
Pin it 0
Share 0
Share 0
Related Topics
  • bone
  • mineral
  • nutrition
  • vitamin
Perla Irish

You May Also Like
What to Do If You Suspect You Have Undiagnosed Autism
View Post
  • General Medicine
  • Health
  • Health Education

What to Do If You Suspect You Have Undiagnosed Autism

  • Perla Irish
  • December 29, 2022
Here Is Why Sitting Too Long Can Be Dangerous for Your Child
View Post
  • General Medicine
  • Health
  • Health Education
  • Parenting

Here Is Why Sitting Too Long Can Be Dangerous for Your Child

  • Perla Irish
  • December 28, 2022
What Causes Frozen Shoulder
View Post
  • General Medicine
  • Health
  • Health Education

What Causes Frozen Shoulder? Adhesive Capsulitis: Stages, Causes & Management

  • Perla Irish
  • December 26, 2022
View Post
  • Gardening
  • Health
  • Home & Garden
  • Natural Medicine

Purslane – The Omega-3 Champion of Leafy Vegetables

  • Perla Irish
  • August 21, 2022
Featured - Top 5 Health Benefits of Reading Daily
View Post
  • Health
  • Mental Health
  • Mind & Soul
  • Motivation

Top 5 Health Benefits of Reading Daily

  • Perla Irish
  • August 14, 2022
Featured image - Wrist Ganglion Cysts, What You Need to Know to Avoid Surgery
View Post
  • Alternative Health
  • General Medicine
  • Health
  • Natural Medicine

Wrist Ganglion Cysts, What You Need to Know to Avoid Surgery

  • Perla Irish
  • September 30, 2021
View Post
  • Alternative Health
  • Health
  • Natural Medicine

Little Known Secret Healing Powers of Turmeric Spice

  • Perla Irish
  • October 25, 2020
Featured image - What You Should Know About Disinfectants and Hand Sanitizers Compliance in Canada
View Post
  • Health

What You Should Know About Disinfectants and Hand Sanitizers Compliance in Canada

  • Perla Irish
  • July 10, 2020

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe

Subscribe now to our newsletter

LivingBitsAndThings LivingBitsAndThings
  • Privacy Policy
  • Disclaimer
  • Sitemap
  • About
  • Contact Us
Helping Quickly Solve Problems

Input your search keywords and press Enter.