The Minerals You Need for Optimum Bone Health

Wednesday, 23 June 2010 15:51

Just like vitamins-which we'll feature in the July newsletter-minerals contribute to the development and ongoing health of our bones. The good news is that a balanced diet typically meets most requirements, and supplementation is often not required. The bad news is that many of us need to pay more attention to our diets to make sure we get the appropriate levels of nutrients.

Here's a snapshot of some mineral super-stars and links to further information about each one. Notice that many of the foods that supply them are the same, making it a lot easier to eat right.

Boron

In laboratory animals, boron deprivation can lead to poor bone development. Boron deficiency may be associated with Vitamin D deficiency. It appears that boron reduces the excretion of calcium, magnesium, and phosphorous, all of which are necessary to strong bones. No dietary requirement has been set, but 4 to 5 milligrams daily is ample. Large doses can be toxic.

SOURCES OF BORON: almonds, apples, bananas, broccoli, celery, pears, grapes, legumes, nuts, and tomatoes.

Copper

Copper is involved in collagen maturation, and this protein helps provide the "infrastructure" that holds bone together. It appears that typical intake is less than the recommended daily allowance (RDA)-and can lead to reduced bone formation-but further studies are needed.

SOURCES OF COPPER: Beans, nuts, mushrooms, liver, oysters, cereals, and chocolate.

Iron

Iron is a co-factor for the enzymes involved in collagen synthesis. In laboratory tests, low levels of iron may lead to lower bone strength. Caveat: if you're taking calcium, don't take iron at the same time, because some studies suggest that calcium supplements may inhibit the absorption of iron.

SOURCES OF IRON: Dark green, leafy vegetables, such as spinach, and red meat.

Magnesium

Two-thirds of our body's magnesium is found in our skeletons. Magnesium is also essential to the proper functioning of nerves and muscles and all living cells. Unfortunately, many of us appear to be taking in too little magnesium. Alcohol and diuretics can drain our supply, because they increase urinary excretion. Magnesium can be replaced with a 100 mg tablet or capsule daily, and its level in the blood can be measured accurately in commercial reference laboratories.

SOURCES OF MAGNESIUM: Chocolate, green vegetables, nuts, seeds, squash, whole grains-and hard water.

Phosphorus

Phosphorus is another element that is essentional for bone growth. 85 percent of our body's phosphorous is incorporated in our bones as calcium phosphate. Most people probably take in enough phosphorous in their diet, although vegetarians who do not eat dairy products run the risk of developing phosphorus deficiency which can result in a serious bone disease resembling vitamin D deficiency (rickets in children, osteomalacia in adults).

SOURCES OF PHOSPHORUS: Cereals, cola, dairy, eggs, fish, meat, legumes, nuts, grains, and cola.

Potassium

Potassium plays a vital role in maintaining bone health. Certain potassium salts neutralize the acids produced during the body's metabolic processes. These acids deplete bone "much like acid rain eats away at a limestone statue." The current RDA is 4,700 mg/day, or about 6½ cups of fruit and vegetables. The average daily intake of potassium in the U.S. is too low-about 2,200 mg in women and 3,200 mg in men.

SOURCES OF POTASSIUM: Avocados, bamboo shoots, beans, cereals, orange juice, and scallops.

Zinc

Like copper, zinc in trace amounts is essential to collagen synthesis that helps provide a structural platform for bone formation. As with magnesium, excessive alcohol intake can reduce our supply.

SOURCES OF ZINC: Eggs, fish, legumes, milk, poultry, oysters, and whole grain breads.