Opinion Article, J Clin Nutr Metab Vol: 7 Issue: 1

Nutrition and Bone Health: Building and Maintaining Strong Bones

Osawa Huang^*

¹Department of Pediatrics, National Taiwan University Hospital,Taipei, Taiwan

*Corresponding Author: Osawa Huang
Department of Pediatrics, National Taiwan University Hospital,Taipei, Taiwan
E-mail: osawahuang@ntu.edu.tw

Received date: 21 February, 2023, Manuscript No. JCNM-23-95257;

Editor assigned date: 23 February, 2023, Pre QC No. JCNM-23-95257(PQ);

Reviewed date: 07 March, 2023, QC No. JCNM-23-95257;

Revised date: 14 March, 2023, Manuscript No. JCNM-23-95257(R);

Published date: 28 March, 2023, DOI: 10.35841/jcnm.1000113

Citation: Huang O (2023) Nutrition and Bone Health: Building and Maintaining Strong Bones. J Clin Nutr Metab 7:1.

Description

Nutrition and bone health are closely related. Adequate intake of essential nutrients, including calcium, phosphorus, magnesium, vitamin D, and vitamin K, is important for building and maintaining strong bones throughout life. This article will explore the role of nutrition in bone health, with a focus on dietary recommendations and lifestyle factors that can help build and maintain strong bones.

Role of calcium and vitamin D in bone health

Calcium is the most important mineral for bone health. The body stores about 99% of its calcium in bones and teeth. Calcium is necessary for bone mineralization, which is the process of depositing minerals, such as calcium and phosphorus, onto the collagen matrix of bones. This process gives bones their strength and rigidity. Calcium is also important for nerve and muscle function, blood clotting, and the release of hormones.

Vitamin D is also essential for bone health, as it helps the body absorb calcium from the diet. Without enough vitamin D, the body cannot absorb enough calcium, which can lead to weak bones and increased risk of fractures. Vitamin D is unique in that the body can make it when the skin is exposed to sunlight. However, many people do not get enough sun exposure to make adequate amounts of vitamin D. In these cases, it is important to get vitamin D from dietary sources or supplements.

Calcium and vitamin D are important for bone health at all ages, but they are especially critical during childhood and adolescence, when bones are still growing and developing. The recommended daily intake of calcium varies depending on age and gender. For children and adolescents, the recommended intake ranges from 700-1300 mg/ day, depending on age. For adults, the recommended intake is 1000-1200 mg/day, depending on age and gender. The recommended daily intake of vitamin D is 600-800 IU/day, regardless of age or gender.

Good dietary sources of calcium include dairy products, such as milk, cheese, and yogurt, as well as fortified cereals, breads, and juices. Other sources of calcium include leafy green vegetables, such as kale, spinach, and broccoli, and some types of fish, such as salmon and sardines. Good sources of vitamin D include fatty fish, such as salmon and tuna, egg yolks, and fortified foods, such as milk, cereal, and orange juice.

Role of phosphorus, magnesium, and vitamin K in bone health

In addition to calcium and vitamin D, other nutrients are also important for bone health. Phosphorus is a mineral that is necessary for bone mineralization, just like calcium. The body stores about 85% of its phosphorus in bones and teeth. Good dietary sources of phosphorus include meat, fish, poultry, dairy products, and whole grains.

Magnesium is another mineral that is important for bone health. It helps with bone formation by stimulating the production of osteoblasts, which are cells that build new bone tissue. Magnesium also helps regulate calcium levels in the body. Good dietary sources of magnesium include nuts, seeds, whole grains, and leafy green vegetables.

Vitamin K is important for bone health because it helps regulate calcium levels in the body. There are two main forms of vitamin K: vitamin K1 and vitamin K2. Vitamin K1 is found in leafy green vegetables, such as spinach and kale, while vitamin K2 is found in animal products, such as cheese and egg yolks. Vitamin K2 is also produced by bacteria in the gut. Both forms of vitamin K are important for bone health, but vitamin K2 may be more effective at promoting bone health.