Through the care of the doctors at our Atlanta orthopedic clinic, you will recover from fractures, joint injuries and various orthopedic conditions. But you are also responsible for keeping your body in good shape. There is a strong link between nutrition and bone health.
In this guide, we will detail the most important nutrients you need for strong bones and flexible joints.
1. Calcium
Calcium is the main building material for bones. You need to include it in your daily diet if you want to maintain bone health. The recommended quantities are 1,000 milligrams of calcium per day for adults and 1.200 milligrams per day for older adults over 50.
The reason for this is that, with age, bones tend to become porous and brittle. You will need extra calcium in your daily food. It is not even difficult to get your minimum calcium intake. Dairy products and leafy-green vegetables are a good source of calcium.
2. Vitamin D
Vitamin D is the mortar that binds calcium to the bones. Without it, your regular calcium intake will not be very effective. And it is very simple to get your daily dose of Vitamin D: walking in the sun will encourage your body to synthesize this vitamin.
You can also find it in fatty fish and various fortified foods. Specialists recommend 600 IU (international units) of Vitamin D per day for adults and 800 IU per day for people over 71 years old.
3. Omega-3 Fatty Acids
Not every food including the word “fat” is bad for your health. When it comes to nutrition and bone health, Omega-3 fatty acids are actually very necessary, especially for older adults. This substance has anti-inflammatory properties. It can reduce swelling and stiffness in the joints.
The best sources for Omega-3 fatty acids are fatty fish like salmon and mackerel, walnuts, and flaxseeds.
4. Vitamin C
Vitamin C is essential for your health in many ways, from strengthening the immune system to acting as an anti-aging factor for your skin. When it comes to your musculoskeletal system, the doctors at our Atlanta orthopedic center recommend adding Vitamin C to your daily diet for another important reason.
This vitamin helps with collagen production. Collagen is an essential component of tendons and ligaments – the connective tissues that bind muscles and bones together.
Vitamin C occurs naturally in large quantities in citrus fruits, berries and leafy greens.
5. Protein
Protein is essential for building tissues and repairing injuries on muscles, ligaments and bones. It is found in all sorts of meats and poultry, as well as in eggs, dairy products, lentils and beans.
The recommended daily intake of protein is 0.8 grams per kilogram of body weight.
6. Zinc
This mineral creates collagen, an essential element for the musculoskeletal system. It also boosts immunity and speeds up the healing of wounds.
Beef, legumes and oysters are a rich source of zinc.
7. Vitamin K
Vitamin K is the behind the scenes worker that builds strong bones. It synthesizes the proteins needed for bone health and is essential for blood clotting (the first stage in the healing of a bone fracture).
Vitamin K can be found in leafy greens, broccoli and Brussels sprouts.
Bonus Advice for Nutrition and Bone Health: Stay Hydrated
Last but not least, remember to drink enough water each day. Proper hydration is essential for your health. The average daily intake varies depending on specific circumstances (age, sex, pregnancy, breastfeeding, etc.)
However, you should consider increasing the recommended daily water intake in the following situations:
- During the hot season
- When you perform intense physical activities
- If you are suffering from diarrhea or vomiting
Learn How to Keep Your Bones Healthy at Our Atlanta Orthopedic Center!
The doctors at our Atlanta orthopedic clinic are always ready to help you recover from various injuries and conditions of the bones and joints. At the same time, we will teach you how to adopt a healthier lifestyle and explain the link between nutrition and bone health.
Call us today to book your first appointment with us at 770-000-0000!
