Healthy Bones are About More than Just Calcium!

When most people think about healthy bones they think calcium, and rightly so since healthy bones do require an adequate intake of calcium but they need other nutrients as well. Calcium needs range from 1000 - 1200 milligrams/day.

Healthy bones need Phosphorous, Magnesium, Vitamin K and Vitamin D along with Calcium but they also need adequate overall calories. If your whole diet is lacking in adequate calories it makes it harder for individual vitamins and minerals to do their work. If you aren’t sure about your calorie needs visit http://www.choosemyplate.gov/ to learn more.

When it comes to getting adequate Phosphorous, Magnesium, Vitamin K and D, here are a few tips.

• Magnesium is best found in beans, nuts and nut butters so maybe add a peanut butter sandwich or throw some edamame on your salad.
• Phosphorus is found in dairy foods, nuts, beans and seeds so try some sunflower seeds for a snack or reap the benefit of that peanut butter sandwich for phosphorus as well.
• Vitamin K is found in dark leafy greens like spinach, kale, Swiss chard and leaf lettuce but also is in broccoli and Brussels Sprouts so that salad you had for lunch helps and could be even better with some sunflower seeds - phosphorus and grated cheese - calcium and phosphorus.
• Vitamin D is of course the sunshine vitamin so about 15 minutes of sun on your arms and legs can help but you can also found it in sockeye salmon, canned tuna, fortified milk and orange juice.

Bottom-line when it comes to healthy bones get enough calcium but make sure your whole diet is well-balanced.

Connie Diekman, M.Ed., Rd, CSSD, LD

Nutrition Communications Consultant