Over time, your body produces fewer proteins, and minerals begin to leach out of your bones. As a result, bones become less resilient and robust, leading to more fractures and injuries.
Supplementing your diet with critical vitamins and minerals to support your bones and joints can offer long-term benefits for your mobility and overall health. Several essential vitamins and minerals directly impact your musculoskeletal system, and adding them to your diet can prevent conditions like osteoporosis.
Calcium
Calcium is among the most critical minerals for maintaining bone health. Calcium reduces bone loss and can decrease the risk of fracturing your vertebrae in a fall. Calcium is prevalent in milk and dairy products and green leafy vegetables. Additionally, many cereals and juices are calcium-fortified.
Vitamin D
Vitamin D is necessary to absorb calcium effectively, making it essential for the health of your bones and muscles. The best way to add vitamin D to your body is through exposure to sunlight. However, you can also boost your vitamin D by consuming fish, fortified milk, and supplements.
Vitamin C
Vitamin C is critical for bone healing and development. It also helps the body produce collagen, a protein fundamental to bone mineralization. You can consume vitamin C through fruits and vegetables like oranges, berries, tomatoes, and broccoli. It’s also well-absorbed through supplements.
Magnesium
The essential mineral magnesium helps regulate muscle and nerve function and supports the body’s production of protein, bone cells, and DNA. Higher intakes of magnesium are associated with higher bone density, reducing the occurrence of osteoporosis.
You can add more magnesium to your diet by consuming nuts, beans, leafy vegetables, whole grains, and fortified foods or supplements.
Prioritizing consuming and supplementing with critical nutrients to support the health of your bones and joints can keep you functioning at your best for years to come.
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