What we've been told for yeeeears is that calcium - in particular, dairy foods, is good for our bones. And that is true. But that is only a small part of the story. A very small part indeed.
Our bones need more than calcium. Why? Because they are made up of more than just a calcium. And we can get it from more than dairy foods.
Bone Physiology Recap
Bones are living tissue. They're made up of about (depending on the source you read) 30% protein (essentially collagen) and 70% minerals. Or put another way, 30% organic matter and 70% inorganic (because inorganic means this bit doesn't contain carbon).
Let's take a closer look at what those Minerals are because, hey 70% is a big number! AND because they are essential for bone mineralisation and metabolism - for healthy bones.
The Minerals In Bone
Within that 70% there are Major or Macro Minerals and Trace or Micro Minerals.
Odds on you've heard more about the Macro Minerals than the Micro.
Macro Minerals in Bone:
- Calcium - 99% of our body's calcium is stored in our bones
- Magnesium - 90% of our body's magnesium is stored in our bones
- Phosphorous - 85% of our body's phosphorous is stored in our bones
- Potassium - about 2% is in our bones
- Sodium - approximately 1/3 of the body's sodium is stored in our bones
- Chloride - involved in bone remodeling (osteoclast activity)
Micro Minerals in Bone:
We tend to need smaller amounts of these in our diet to get what we need for good bone health.
- Iron
- Iodine
- Zinc
- Flouride
- Selenium
- Copper
- Chromium
- Manganese
- Molybdenum
- Boron
The Vitamins Bones Need
We don't make vitamins in our body which is why we need to make sure we get them in our diet. Some vitamins are synthesised within us to make them, like Vitamin D which is cholesterol synthesised by the sun on our skin to make Vitamin D3. That is then further broken down in our liver and kidneys into another form of usable Vitamin D. Our body is amazing!
According to the Royal Osteoporosis Society these are the Vitamins our bones need and what they do for us:
- Vitamin D - helps absorb and use calcium, for bone strength and hardness.
- Vitamin B - B6, B9 and B12 - to strengthen bone
- Vitamin C - to support collagen formation (that protein in our bones)
- Vitamin E - protect our bone from the harmful effects of free radical cells (Vit C too)
- Vitamin K - K1 and K2 - to activate protein production and to build and heal bone
Sources of Minerals & Vitamins & What They Do For Bone
It's one thing to know the make up of our bones to appreciate what they need, it's another to appreciate what they DO for our bones. That sheds light on why we need them. It's also very helpful to know where you can find them in the food you eat.
After much searching I found a table which I thought offered a good amount of information without the overwhelm (because nutrition for bones is a BIG topic). It's from a LibreTexts Health extract used at the University of Denver. The image is above. If you're having trouble reading it then click on the link here to the article.
If like me you want to mix it up a bit more and include non-dairy sources for calcium, here is one article I found helpful from Healthline.
Which brings me to THIS bone superfood we rarely hear about. It could be because the research is still being assembled but what has been done so far is very promising.
Prunes - Are They Our Bone Superfood?
Yep, the humble prune. I actually devour them daily for my bowel movements (TMI???) so I was over the moon when I found this out. I had heard about the powers they hold on the Bone Talk podcast. Going down the prune rabbit hole I found out that prunes are a bone superfood with so many of the minerals our bones need. According to WebMD:
"Prunes are a good source of:
- Vitamin A
- Vitamin C
- Vitamin K
- Iron
- Manganese
- Copper
- Vitamin B6
- Potassium
Potassium helps your muscles, nerves, and heart function properly. Eating four to five prunes gives you about 280 milligrams of potassium, or around 12% of your daily recommended intake.*"
Potassium is also a mineral found in bones.
Prunes also contain bioactive compounds like polyphenols that may blunt the inflammatory pathways that lead to bone loss.
Researchers suggest that eating about 4-6 prunes a day or 50g is the amount we need for better bone health. Below is an extract from an article about that study.
"To see whether daily prune consumption influenced bone quality, the research team conducted a 12-month randomized controlled trial with 235 postmenopausal women. Participants were assigned to one of three groups: no prunes; 50 grams, or four to six, prunes daily; or 100 grams, or 10 to 12, prunes daily. Every six months, they were assessed using a peripheral quantitative computed tomography, or pQCT, scan, which allows for cross-sectional imaging to measure 3D bone mass density, bone geometry and bone strength.
Over the course of one year, the researchers found that measures of bone mass density and bone strength at the tibia, or shin bone, all decreased in women in the control group. In contrast, those who ate at least four to six prunes every day maintained bone density and bone strength and preserved bone structure, particularly in cortical bone. While women in both prune groups saw benefit, four to six prunes a day may be the more feasible dose. Women in the 100-gram group dropped out of the study at a higher rate because they got bored of incorporating so many prunes into their daily diet.
"It's pretty exciting data for a 12-month study," De Souza said. "We were able to maintain and preserve bone at the weight-bearing, cortical bone of the tibia and the maintenance of cortical bone and bone strength is key to avoiding fracture."
Prune consumption could also potentially reduce the risk of osteoporosis, De Souza explained, but more research is needed." Dr Mary Jane De Souza. She conducted the study and was quoted in this article by Christine Yu at PennState University.
Final Thoughts
Go get your prunes girls! :)
Think food first when you're thinking nutrition for bone health. Organic if you can afford to just to keep those toxins from pesticides and soil fertilisers at bay.
The Mediterranean Diet is again the one that comes out on top with loads of healthy fats, lean protein and loads of those minerals and vitamins our bones need. It's great for our overall health, and our bone health too.
Please do your own research and find out which foods contain the vitamins and minerals needed for better bone health and start including the ones that appeal most to you, to include in your weekly regime. I always look for the biggest bang for my bone health buck like nuts and seeds because I LOVE them and include them in many snacks and meals. Almonds and almond butter - yum!
Nutrition for better bone health is a HUGE topic. We have just skimmed the surface here.
We didn't even talk about the recommended daily doses or supplementation. So...I may dive into that next when we are talking other ways to support your bone health with hormone therapy, peptides and medications. Though that's a BIG topic too...it may need to be divided up :)
See you next week. I'm off to snack on my almonds and prunes!
Remember the contents of this are meant for education purposes only. This newsletter is here to spark thoughts and conversations not to give advice. Conversation not consultation. I'm not a doctor or a qualified health professional offering advice. That's on you to glean from your health team and determine what's best for you.
Take care, and be kind to you. Because girl...you are just getting started.
Anita xx
p.s. Scroll to look out for other blog posts in my Bone Health Series. They're near by so it won't take long to find them :)
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