Prevent Fractures by Increasing Your Intake of These 7 Key Nutrients

Fractures can cause immense pain and drastically reduce mobility and quality of life. Unfortunately, bone becomes more prone to fractures as we age. The good news is that diet plays a major role in bone health, and getting adequate amounts of key nutrients can significantly reduce fracture risk. Research shows that deficiencies in certain vitamins, minerals, and other compounds can lead to weakened, brittle bones that break more easily. Fortunately, upping your intake of nutrients including calcium, vitamin D, magnesium, and vitamin K can strengthen your skeletal structure and help prevent painful fractures.

Eating the right foods and nutrients now can pay off with strong, stable bones less prone to cracks and breaks – and the pain and disability that often results from fractures. These are the best foods to prevent fractures, according to dietitians.

Who Is Most at Risk for Bone Fractures?

As we age, our bone mineral density tends to decline, putting older people more at risk for fractures. Post-menopausal women are especially at risk for bone density-related conditions like osteoporosis. In order to prevent fractures, there are dietary recommendations and lifestyle changes to consider to keep bone and muscle strength up.

Calcium

Calcium is a highly regulated mineral that has many different functions in the body, including maintaining bone structure. Calcium is mostly stored in the bones but must be obtained from dietary sources. If dietary intake does not meet needs for optimal functioning, calcium can be depleted from the bones which can lead to decreased bone density. The recommended daily allowance (RDA) for most people is 1,000 mg, but for women over 51, and for men over 71 years of age is 1,200 mg.

How to Meet Calcium Needs

Many dietary sources of calcium are dairy products but can be found in plant foods as well. One cup of low-fat dairy milk has around 320 mg of calcium, which is 26% of the RDA. Non-dairy products are often fortified with calcium; one cup of soy milk contains about 300 mg of calcium which is 25% of the RDA. Tofu is also a good source of calcium with about 100mg per 3 oz serving which is 8% of the RDA. White beans also contain calcium at 120 mg per 1 cup serving, which is 8% of the RDA. Broccoli is another plant-based source of calcium but only contains about 43 mg per cup of raw chopped broccoli, which is about 4% of the RDA. 

Vitamin D

Vitamin D has an important role in regulating the absorption of calcium and maintaining phosphorus and magnesium levels which also have a role in bone structure. Vitamin D deficiency is increasingly common worldwide and includes symptoms of fatigue, weakness, and bone pain.

How to Meet Vitamin D Needs

Dietary sources of Vitamin D are more difficult to consume but can be found naturally in fatty fish, mushrooms, and egg yolks, and as an additive in fortified milk and cereals. The best way to absorb vitamin D is through sunlight, but too much unprotected sun exposure can increase the risk of skin cancers. A blood test can provide information on whether or not Vitamin D is in an optimal range.

Vitamin K

Vitamin K has a role in maintaining bone health by helping increase bone density. Specifically, Vitamin K2 has been shown to have a greater effect on bone mineral density. Vitamin K1 can be found commonly in plant-based sources such as green leafy vegetables and canola oil. Vitamin K2 is found less in plant-based sources and more in animal sources such as egg yolks, butter, dark meat chicken, beef liver, cheese, and eel. Fermented soybeans, known as natto, and fermented cabbage, known as sauerkraut, are two plant sources high in K2.

Vitamin C

Vitamin C has a role in the production of collagen in the body, which is the connective tissue that helps support and strengthen bone mass. Dietary sources of vitamin C can be found in citrus fruits, like lemons, grapefruit, oranges, bell peppers, tomatoes, strawberries, and cruciferous vegetables like broccoli.

Magnesium

The mineral magnesium has a role in bone-building activity and parathyroid hormone function, which is an important regulator of calcium. Magnesium also plays a role in converting Vitamin D to its active form, which functions to regulate the absorption of calcium. The majority of magnesium is also stored in the bones. Dietary sources include pumpkin seeds, leafy greens like spinach and Swiss chard, black beans, flaxseeds, nuts like cashews and almonds, dark chocolate, avocado, and tofu.

Zinc

The mineral zinc has a role in bone-building activity and protecting against bone density loss. Dietary sources of zinc include seafood such as oysters, crab, and lobster, meats like beef poultry, and pork, and plant sources such as legumes, nuts, seeds, dark chocolate, and whole grains.

Protein

Having adequate protein intake is important, especially for older adults. Protein helps to preserve muscle mass as it declines with age and helps maintain bone density.

How to Meet Protein Needs

There are many dietary sources of protein both from plant and animal sources. Tofu, soymilk, tempeh, beans, legumes, nuts, and seeds are great sources of plant protein. Meat, poultry, fish, shellfish, eggs, and dairy like milk, cheese, and Greek yogurt are great sources of plant protein. Choose protein sources that best fit into your lifestyle and dietary preferences. 

Will I Be Able to Prevent Fractures?

Meeting nutrient needs through diet helps to keep bones strong in order to protect them from fractures. It is important to aim for a well-rounded and balanced diet to ensure that dietary recommendations are being met. However, diet is only one part of preventing bone fractures, and maintaining good balance and muscle strength in older age is important to prevent falls as well.