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Diet plays an important role in ensuring bone and joint health. The ideal diet for bone and joint health should include at least 1200 mg of calcium a day – calcium is used by the body to produce bones and a lack of calcium weakens bones and increases the chances of developing bone-related problems like osteoporosis and fractures. Ones daily diet should also include vitamin D, magnesium and phosphorous as these help the body to absorb the calcium.
The best sources of calcium are dairy foods. Three servings of dairy foods like milk, butter, cheese etc. per day can provide ones recommended daily intake of calcium. Other calcium-rich foods include nuts, seeds, especially sesame, soya produce, whole grains, vegetables and fish (especially oily fish like salmon) and these should also be included in ones diet. In case of lactose-intolerance, dairy products can also be substituted by calcium-fortified soy products. Vegans should include calcium-fortified foods such as orange juice and cereals, calcium-processed soy products and calcium-rich vegetables like legumes, artichoke hearts, broccoli and beet greens in their diet. Another option is to take a calcium supplement like calcium carbonate or calcium citrate.
Since the body cannot absorb large quantities doses of calcium at one time, one should attempt to spread out the intake of these foods.
Calcium absorption requires the presence of other minerals, especially Vitamin D, magnesium and phosphorous. Foods abundant in these minerals include nuts, seeds, soya produce and whole grains and every effort must be made to include these in the diet. If taking a calcium supplement check that other minerals, especially magnesium, are also present.
Phytoestrogens, or plant estrogens, help slow bone loss and should be added in ones diet. These are found in soya produce, sesame, sunflower and pumpkin seeds, chickpeas, linseeds, alfalfa and the herb red clover.
The ideal diet should also limit the intake of fizzy drinks, tea, coffee, sugar and bran which can inhibit calcium absorption and of animal protein and salt which can increase calcium loss in urine. Alcohol should not be consumed in in large quantities as it decreases the activity of osteoblasts, the bone-building cells. Also while one’s diet should include oxalates (found in spinach, beet greens, rhubarb and chard) and phytates (found in the outer layer of many seeds, grains and beans) as they improve overall health, these do bind with calcium to make it unabsorbable. Be sure to eat them separately from high-calcium foods and supplements.
A diet which includes all of these elements will go a long way in ensuring bone and joint health.
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