
Want to know how to maintain optimal bone health? Altering your diet with the proper nutrition is a great way to promote strong and healthy bones! Take a look at these dietary tips for supporting bone health before reaching out to Orthopaedic Medical Group of Tampa Bay for knowledgeable bone specialists near you:
Which Nutrients Contribute to Your Bone Health?
The types of nutrients you need for optimal bone health either contribute to building up bone mass or support your bones by absorbing or retaining existing bone mass. Here is a complete checklist of nutrients to include in your diet that play crucial roles in managing your bone health:
- Calcium is what ultimately contributes to your bone mass.
- Vitamin D helps your body better absorb the calcium that you consume.
- Vitamin K helps regulate your calcium levels to maintain bone strength.
- Potassium helps fortify your body’s bone density.
Including all of these nutrients in your diet plan can help support bone growth and strength. However, keep in mind that you may need to alter your diet for post-op recovery after joint replacement surgery.
Recommended Nutrient Chart for Optimal Bone Health
Calcium | ● 1,000 MG a day for women 50 and under
● 1,200 MG a day for women 51 and over ● 1,000 MG a day for men 70 and under ● 1,200 MG a day for men 71 and over |
Vitamin D | ● 400-800 IUs a day for those under 50
● 800-1,000 IUs for those 50 or over |
Fiber | ● 25 grams a day for women under 50
● 21 grams a day for women over 50 ● 38 grams a day for men under 50 ● 30 grams a day for men over 50 |
Potassium | ● 3,500–4,700 MG a day |
Vitamin K | ● 90 MCG for women
● 120 MCG for men |
The Best Foods to Meet Your Daily Nutrient Intake
Finding these nutrients to supplement your bone health when grocery shopping can be challenging. We’ll introduce you to some of the best foods to meet your daily nutritional intake that you can add to your grocery list. Keep reading to explore some of your options for each nutrient:
Calcium
The foods that normally come to mind when you think of calcium are all viable options including dairy like milk, cheese, and yogurt. Green vegetables may also contain calcium to some degree.
Vitamin D
Main sources of vitamin D in terms of food intake include fish varieties like salmon and sardines. If you don’t care for fish, certain types of milk can also contain vitamin D.
Vitamin K
Meeting your daily vitamin K intake is often as easy as consuming a meal made primarily of dark greens like kale, spinach, or Brussels sprouts.
Potassium
Examples of produce that are high in potassium are potatoes (including sweet potatoes), tomatoes, bananas, oranges, and prunes.
Get Creative With Your Meals!
Eating healthy for the sole purpose of meeting your recommended daily nutrient intake can quickly become boring if you only eat raw ingredients. You can support your bone health in a more enjoyable way by getting your nutrients through delicious recipes. Try quiche, casseroles, smoothies, pasta, and salads, just to name a few. |
Are There Other Ways to Get My Daily Nutrients?
You may have trouble meeting your dietary needs if you don’t eat enough in the day to consume the recommended amount of nutrients for optimal bone health. In that case, ask your doctor about taking supplements as an alternative that may work better for you.
Meet Our Bone Specialists at Orthopaedic Medical Group
Meet with your local orthopaedic doctors at Orthopaedic Medical Group of Tampa Bay for expert guidance on maintaining optimal bone health. Call (813) 684-2663 to schedule a consultation.