The Role of Nutrition in Strong Bones and Joint Health

Strong bones and joint health are very much a necessity- if you want to move without restriction, have good range of motion and continue to be independent, long after you retire and take some time off from the hustle of daily life. While this is a desire that all of us will have, not all of us want to put in the right kind of effort to achieve this end goal. There is no need to invest in expensive supplements or focus on exercising in specific ways or get gym memberships when focusing on the most basic component – your diet, can help you achieve the same or even better results, in terms of improving and retaining joint and bone health. 

Food For Strong Bones And Joints

Your bones provide the main framework on which all other connective tissues are present. It is mainly protective in nature too and is necessary to give your body structure and strength. Advancing age can affect how all organs and tissues behave in your body and the skeletal system and the joints are no different. As you grow older, these are the main tissues to get worn down, leading to pain, loss of flexibility and range of motion and decreasing independence. Contrary to popular belief, bones are not “dead” tissue. They may seem hard on the outside, but they have a thriving population of cells within them, which is how your bones heal after an injury or how they can remineralise in the long term. Bone density is simply how thick and strong your bones are for your age and it can be measured with simple tests or scans.  For bones to be at optimal health, you need to consume enough vitamins and minerals on a daily basis- so that the bone cells or osteoblasts make more bone, and bone loss by osteoclasts is reduced to a minimum. 

Best Vitamins And MInerals For Strong Bones And Joints

These vitamins and minerals are non-negotiable and any deficiency can cause problems for you-

• Vitamin D- This vitamin can be made by the skin, if you get some sunlight everyday. This vitamin helps regulate how much calcium can be taken up by your bones from blood and hence directly helps influence bone density- in a good way. This vitamin can be obtained from fortified dairy products, fatty fish, breakfast cereals and from mushrooms which have been kept in the sun for some time. Animal products like egg yolks are also good for you. 

• Vitamin K- Vitamin K helps in mobilising calcium sources from your blood and moves them towards bone mineralisation. It is found in very low quantities in green leafy vegetables and in certain fermented foods. Most of the Vitamin K2 we need is synthesised by gut bacteria, using K1 as a source. So, good gut health is necessary for good bone and joint health. 

• Vitamin C- This vitamin is needed for collagen production- which is the main protein found in cartilage and joints. It is also an excellent antioxidant and helps prevent oxidative damage to cells, thus reducing wear and tear due to ageing. 

 Minerals like phosphorus and calcium are very important for bone formation and maintenance. 

• Magnesium – It works with Vitamin D to convert it into the active form – which is how calcium absorption is encouraged in the body. So, eating foods like nuts, whole grains, seeds, legumes and green leafy vegetables can help you get enough magnesium- which in turn will help preserve bone density. 

• Phosphorus– This mineral helps make bones strong by binding to calcium and forming a matrix. It is also needed for strong teeth to form. It is readily found in animal meat, nuts, fish and seeds. 

Other components that help bones and joints stay healthy include- proteins like collagen or gelatin. These help promote and retain joint health – which is how you can remain flexible and mobile life long. One other compound to keep in mind is good fats- omega 3 fatty acids from fish, seeds and nuts help in reducing inflammation related bone and joint damage. 

Conclusion– Nutrition for strong bones and flexible joints needs to be carefully considered. Most of our foods contain these vitamins and minerals, so if you eat a variety of foods, you should get most of what you need. But, if you are older or have gut related disorders and are not able to absorb nutrients from food adequately, then supplements may be very helpful. Your doctor will probably check for vitamin and mineral levels in your blood, before suggesting them. It is important to remember that though these vitamins and minerals are really good for you, they are required only in specific amounts. Too much is also bad and can cause other unwanted side effects.