MINERALS THAT BONES NEED MOST
Bone is composed of a living protein matrix of collagen upon which mineral crystals are deposited in a process called mineralization. Key minerals, in order of importance...
POTASSIUM neutralizes metabolic acids and reduces calcium loss. Daily goal: 4,000 milligrams (mg) to 6,000 mg. Sources: Avocados, baked potatoes, bananas, beet greens, cantaloupe, lima beans, sweet potatoes.
MAGNESIUM boosts absorption of calcium and production of the bone-preserving hormone calcitonin. Daily goal: 400 mg to 800 mg. Sources: Almonds, Brazil nuts, kelp, lentils, pumpkin seeds, soy, split peas, whole wheat, wild rice.
CALCIUM gives bones strength. Daily goal: 1,000 mg to 1,500 mg. Sources: Amaranth flour, broccoli, canned sardines with bones, collards, dairy, kale, mustard greens, sesame seeds, spinach. Also: Supplement daily, at a two-to-one ratio, with calcium citrate or calcium citrate malate plus magnesium -- increasing calcium intake without also increasing magnesium can exacerbate asthma, arthritis and kidney stones.
ZINC aids collagen production and calcium absorption. Daily goal: 20 mg to 30 mg.Sources: Alaskan king crab, cashews, kidney beans, meat, oysters, sesame seeds, wheat germ.
MANGANESE helps form bone cartilage and collagen. Daily goal: 10 mg to 15 mg.Sources: Beets, black-berries, brown rice, loganberries, oats, peanuts, pineapple, rye, soy.
COPPER blocks bone breakdown and increases collagen formation. Daily goal: 1 mg to 3 mg. Sources: Barley, beans, chickpeas, eggplant, liver, molasses, summer squash.
SILICA increases collagen strength and bone calcification. Daily goal: 30 mg to 50 mg.Sources: Bananas, carrots, green beans, whole grains.
BORON helps the body use calcium, magnesium and vitamin D. Daily goal: 3 mg to 5 mg. Sources: Almonds, avocados, black-eyed peas, cherries, grapes, tomatoes.
STRONTIUM promotes mineralization. Daily goal: 3 mg to 20 mg. Sources: Brazil nuts, legumes, root vegetables, whole grains.
VITAL VITAMINS
The following vitamins enhance bones’ self-repair abilities...
VITAMIN D is essential because, without adequate amounts, you cannot absorb enough calcium. Many people do not get adequate vitamin D from sunlight. Vitamin D deficiency accounts for up to 50% of osteoporotic fractures. Daily goal: 1,000 international units (IU) to 2,000 IU. Best source: A daily supplement of cholecalciferol (vitamin D-3) -- foods that contain vitamin D (fatty fish, fortified milk) do not provide enough and are acidifying.
VITAMINS K-1 AND K-2 boost bone matrix synthesis and bind calcium and phosphorous to bone. Daily goal: 1,000 micrograms (mcg) of K-1... and 90 mg to 180 mg of K-2.Sources: Aged cheese, broccoli, Brussels sprouts, collard greens, kale, spinach, green tea. If you supplement: For vitamin K-2, choose the MK-7 form. Caution: Vitamin K can interfere with blood thinners, such as warfarin (Coumadin) -- so talk to your doctor before altering vitamin K intake.
VITAMIN C aids collagen formation, stimulates bone-building cells and helps synthesize the adrenal hormones vital to postmenopausal bone health. Daily goal: 500 mg to 2,000 mg. Sources: Cantaloupe, kiwifruit, oranges, papaya, pink grapefruit, red peppers, strawberries.
VITAMINS B-6, B-12 AND FOLATE help eliminate homocysteine, an amino acid linked to fracture risk. Daily goal: 25 mg to 50 mg of B-6... 200 mcg to 800 mcg of B-12... 800 mcg to 1,000 mcg of folate. Sources: For B-6 -- avocados, bananas, brown rice, oats, turkey, walnuts. For B-12 -- beef, salmon, trout. For folate -- asparagus, okra, peanuts, pinto beans.
VITAMIN A helps develop bone-building osteoblast cells. Daily goal: 5,000 IU. Sources:Carrots, collard greens, pumpkin, sweet potatoes. If you supplement: Choose the beta-carotene form.
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