Calcium is the primary mineral needed for bone health. But there are other minerals that play a crucial part too. The good thing is the fact that eating a healthy diet can provide sufficient nutrients to most people, without the need for costly supplements.
Here’s a quick overview of minerals that are super-stars, along with the links to more details about each. Note that a lot of food items that provide them are identical which makes it much more easy to consume healthy.
Boron
The presence of low levels of boron could also reduce bone strength.
Certain studies have attempted to discover how boron affects the symptoms of osteoarthritis possibly by reducing swelling. Some studies have attempted to determine how boron keeps bones in good health. It is necessary to better understand the effects of boron in these ailments.
sources of Boron:almonds, bananas, avocados, apples and celery. the juice of grapes, pears and legumes (peanuts beans, lentils and green peas) peaches, nuts and potatoes Prune juice, raisins and tomatoes.
Copper
It is an essential mineral you require to remain well. The body utilizes copper to perform many important functions, like creating the energy needed, connective tissues, and blood vessels. Copper is also essential to maintain the immune and nervous systems and stimulates genes. The body also requires copper to help develop the brain.
A variety of foods have copper in them. It is possible to get the recommended amount of copper from eating a wide range of food items.
Copper Sources:Avocados, chickpeas and nuts (cashews) and mushrooms. oysters, beef liver potatoes, wheat bran cereals
Iron
Iron is a cofactor in collagen-related enzymes. production. In lab tests the presence of the presence of low levels of iron could cause a decrease in bone strength. Note: If you’re taking calcium supplements, don’t supplement with iron in conjunction as some studies suggest that calcium supplements can hinder absorption and absorption rate of iron.
The sources of iron:Dark green, leafy vegetables like spinach as well as red meat.
Magnesium
Magnesium is essential for a variety of functions in the body, such as controlling nerve and muscle function blood sugar levels and blood pressure, as well as making proteins, bone, and DNA.
Magnesium is vital for the health of bones. People who consume more magnesium have greater bone mineral density which is essential in reducing the likelihood of osteoporosis and bone fractures. The intake of magnesium through food or supplements to your diet could assist older women to improve the density of their bones. Further research is required to determine if magnesium supplements could help lower the risk of osteoporosis and help treat the problem.
The following categories individuals are most likely to have too much magnesium:
- People suffering from gastrointestinal disorders (such as Crohn’s disease or celiac disease)
- Type 2 diabetics
- People who suffer from long-term alcoholism
- Older people
Magnesium is naturally present in a variety of foods and can be added to certain fortified foods. It is possible to get the recommended amount of magnesium from diverse food items, such as the following:
Magnesium sources:Chocolate, green leafy vegetables (such as spinach) and legumes dairy, yogurt, milk products and seeds, nuts whole grains, and hard water. It is often added to nutritious breakfast cereals and food items.
Phosphorus
Phosphorus is a mineral that’s found within every cell of our bodies. Most of the phosphorus you will find in your teeth and bones, and there are some found in your genes. The body requires phosphorus in order for energy production as well as to conduct a number of vital chemical processes.
In chronic kidney disease that is severe the kidneys cease working properly and don’t clear of the excess phosphorus. The phosphorus builds up in the bloodstream and may impact the health of bones and worsen kidney diseases and increase the chance of dying. A diet that is low in phosphorus as well as more calcium-rich food items could aid in preventing the negative consequences of high levels of phosphorus in patients suffering from chronic severe kidney disease.
Phosphorus naturally occurs in a variety of foods.
sources of phosphorus:Cereals, dairy products fish, eggs meat poultry, legumes (lentils kidney beans peas), nuts, grains (bread tortillas, tortillas and brown rise and oatmeal) as well as vegetables like asparagus and potatoes.
Potassium
The body needs potassium for nearly every activity it performs, including the proper function of your kidneys and heart muscles contraction, as well as nerve transmission.
People who consume a lot of potassium in the form of fruit and vegetables appear to be more robust in their bones. Consuming more of these food items may help your bone health through raising the density of your bone (a measurement of the strength of your bones).
A lack of potassium could raise the blood pressure and decrease calcium content in the bones as well as increase the likelihood of developing kidney stones.
The diets of many living in the United States provide less than recommended levels of potassium. Even when supplements and foods are combined, the total potassium intakes for the majority of people are lower than recommended levels.
Certain populations individuals are much more likely to struggle to obtain enough potassium
- People suffering from inflammatory bowel diseases (such like Crohn’s disease and ulcerative colitis)
- Patients who are taking certain drugs (such as laxatives or diuretics)
The sources for Potassium:Avocados, beans, bananas, broccoli dry apricots lentils, yogurt and milk beans, nuts, soybeans prunes, orange juice, spinach, raisins and tomatoes.
Zinc
Zinc occurs in all cells in the body. It assists the immune system combat invading viruses and bacteria. The body also requires zinc for the production of DNA and proteins, which are the genetic material found in every cell. In early life, during pregnancy and in growing up, the body requires zinc to develop and grow correctly. Zinc can also aid in healing wounds and is essential for the proper senses of smell and taste.
A majority of Americans in United States get enough zinc through the food they consume. But, some populations are more likely to struggle to obtain sufficient zinc
- Patients who have undergone the procedure to treat gastrointestinal issues, such as weight reduction surgery, or have digestive problems like Crohn’s disease, ulcerative colitis, or. These conditions may both reduce levels of zinc the body absorbs , and also increase the amount that is lost to the urine.
- Vegetarians are vegetarians since they don’t consume meat that is a good food source for zinc. In addition the beans and the grains that they consume typically contain substances which prevent zinc from getting fully absorbed by the body. This is why vegetarians could require at least 50 percent more zinc than recommended amount.
- Breastfed older infants because breast milk is not provide enough zinc to babies over 6 months of age. Infants who are older and do not drink formula should be fed food that contain zinc, like pureed meats. Infants who are fed formula get sufficient zinc through infant formula.
- Alcoholic drinks as they reduce amounts of zinc is absorbed by the body and increases the amount of zinc that is lost to urine.
The sources for Zinc:Beans, eggs cereals fortified with vitamins as well as legumes, milk and dairy products, red meat, poultry seafood, fish, poultry (crab lobsters, lobsters and oysters) and whole grain.