For majority of the health-conscious individuals, calcium is the only nutrient that can maintain healthy bones. This is essentially true because bones are actually made of calcium. 99 percent of the total calcium in the body is stored in the bones. When calcium is depleted in the bloodstream, calcium is released. When there is too much calcium flowing with the blood, calcium is stored in the bones.

But having healthy bones is not all about calcium. There are also other nutrients that can help in making the bone stronger. Strong, healthy bones would mean having normal bone mineral density. By having strong healthy bones, the risk of getting osteoporosis and accidental fractures are reduced.

Below are the top five nutrients known to contribute to healthy bones. By ingesting sufficient amounts of these nutrients from foods, bone weakening is reduced.

1. Vitamin B12

   Women who are in their menopausal age are slowly becoming aware that they are more prone to weakening and developing porous bones than men. The weakening of bones in women is due mainly to the hormonal changes that are going on inside their body. They are therefore advised to increase their calcium intake.

   But new studies have shown that menopausal women who increase their vitamin B12 intake can assist in the maintenance of healthy bones. The study, led by epidemiologist Katherine Tucker, is published in the Journal of Bone and Mineral Research. In the study, they investigated the link between blood levels of vitamin B12 and the bone health indicators. Participants whose vitamin B12 levels is less than 148 pM/L has greater risk of developing osteoporosis than those whose vitamin B12 blood levels is high. In fact, if the vitamin B12 level is less than 185 pM/L, experts believe it to be high risk for osteoporosis. Therefore, it is recommended that men and women should increase their intake of vitamin B12. Since vitamin B12 is water-soluble vitamin, there is less harm in ingesting more than the required daily allowance of 2.4 micrograms for male and female, 14 years old and above. An excellent source of vitamin B12 is the 4-ounce braised calf liver, which can provide 689.8 percent of the recommended daily allowance for vitamin B12. Other very good to excellent sources are beef tenderloin, salmon, scallops, shrimp, venison, snapper and sardines. However, always remember that for proper absorption of vitamin B12, take vitamin B6.

2. Vitamin K

   Vitamin K is not just one substance but is actually a group of substances identified as naphthoquinones. Most of the human’s sources of vitamin K come from plant sources, particularly the green leafy vegetables. Vitamin K is best known in its ability to promote blood clotting. In fact, the letter “K” comes from the German term, koagulation.

   But vitamin K has more functions other than clotting; vitamin K is also beneficial in protecting the bones from fractures and in helping women in their menopausal stage from having unhealthy bones.
   The link between bone health and vitamin K has been researched extensively. Primary to this is the ability of vitamin K, in its menaquinone form, to impede the formation of osteoclasts. Osteoclasts are responsible for removing the minerals in the bone for proper body functioning. While these minerals are important in the body, we do not want too much of the osteoclastic activity as it can result to bone demineralization. Therefore, if vitamin K is increased, there will be less demineralization of bones, less chances of getting fractures. Males require 120 micrograms of vitamin K, while females only need 90 micrograms daily. The excellent source of vitamin K is boiled kale and boiled spinach, which can provide over 1000 percent of the nutrients daily value per 1 cup of the vegetable.

3. Potassium

   Potassium is known to assist in the proper functioning of nerves and muscles. It also is important in balancing the acidity and alkalinity of the body. But a study made by the UC-San Francisco showed that it is not just calcium and vitamin D that helps in building healthy bones, potassium is also implicated in preventing the exacerbation of bone density loss, especially if the diet is high in salt content. Those whose diet has enough amounts of salt, when supplemented with enough potassium, have lesser re-absorption, or breaking down, of bones, compared to those with high salt, yet without being accompanied with potassium intake. Because the diet nowadays is high in salt, owing to the food preservation processes, there are high chances of getting osteoporosis. But if the diet is accompanied with potassium-rich foods, such as Swiss chard, Romaine lettuce, crimini mushroom, boiled spinach and raw celery, the risk of bone loss is minimized.

4. Magnesium

   A normal adult needs a maximum of 400 milligrams of magnesium daily. By achieving this amount every day, there is a lowered risk of having softened and weakened bones. Just like calcium, magnesium is stored in the bones. About two-thirds of the human body’s magnesium is in the bones. Magnesium in bones has two purposes. Magnesium is part of the bone scaffolding, according to research. By being part of the framework of the bone, magnesium gives the bone its structure. Second is its location in the surface of the bone. By being at the surface, bones become magnesium’s storage in the event that the other part of the body uses it. A cup of Swiss chard or spinach can already provide over 150 percent daily value of magnesium. Other good sources of magnesium are kelp, summer squash, turnip greens, mustard, pumpkin, and broccoli and blackstrap molasses.

5. Protein

   Protein is probably the first known nutrient in the world. Protein-rich foods can keep the proper functioning of the immune system. It can also maintain the health of hair, skin and nails and help the body in its production of enzymes. On its relationship with bone and bone density, several research studies have shown that increasing protein will cause bone demineralization. But another study was made and published in the American Journal of Clinical Nutrition. It showed that individuals who have high protein intake have increased total body bone density, especially if they are taking supplemental calcium. This goes to show that protein can help in developing healthy bones.

Sources
prevention.com
sciencedaily.com
whfoods.org