Nutritionist advises 8 foods to support bone and joint health

Along with adopting lifestyle practices, such as engaging in exercise, losing weight, and avoiding smoking, consuming certain foods can support bone health, reducing the risk of osteoporosis and fractures.

Nutritional regimen to support bone and joint health. (Source: Shutterstock)

Essential nutrients for healthy bones and joints

Most people know that calcium-rich foods are foods that support bone health. While calcium plays an important role in supporting bones, it is not the only important nutrient the body needs to keep bones healthy.

In addition to calcium, other bone-building nutrients include: vitamin D, phosphorus, magnesium, vitamin C, copper, protein, zinc, boron...

According to Dr. Nguyen Thanh Ha, a nutritionist, a diet rich in calcium, vitamin D and balanced with lots of vegetables, fruits, lean meat, whole grains, milk, dark green leafy vegetables, salmon, and broccoli will help keep your health and bones strong and flexible.

Foods that boost bone health

In addition to taking other proactive steps to protect your bones, choosing foods that support bone health can help reduce your risk of osteoporosis.

Here are eight foods to add to your diet to support bone and joint health.

Pure orange juice

100% orange juice is rich in vitamin C which helps support cartilage formation and also contains other natural nutrients essential for bone health. Orange juice provides calcium, which is needed for strong bones and aids in blood clotting.

Results of three clinical trials showed that drinking citrus juice containing a specific carotenoid led to positive changes in bone function. Drinking a 200ml glass of orange juice also provides the body with potassium to support bone mineral density and magnesium, which is important for bone health. The small amount of phosphorus in orange juice works with calcium to build strong bones and teeth.

Cranberries are good for bones.

Cranberries contain many nutrients such as vitamins (A, B1, B2, B3, B6, C, E, K), potassium, calcium, copper, iron, magnesium, manganese, phosphorus, zinc...

Cranberries are a natural source of vitamin C, which the body needs to make collagen in the bone matrix. Studies also highlight the role of natural polyphenols in berries in bone health.

One study found that a type of polyphenol in cranberries called proanthocyanidins (PACs) may help reduce bone fractures. There was also a positive association between high cranberry intake and higher bone mass.

Cranberries are rich in nutrients that are beneficial for bone health. (Source: Shutterstock)

Extra virgin olive oil

Drizzle olive oil over food can do more than just add flavor. Olives and olive oil contain polyphenols — specifically oleuropein, tyrosol, and hydroxytyrosol.

A 2012 study found that men who followed a Mediterranean diet with extra virgin olive oil (at least 50 ml/day) had more markers of bone formation than those who ate a Mediterranean diet with mixed nuts (at least 30 g/day) or a low-fat Mediterranean diet.

Another study showed significant increases in bone mineral density in people who included more olive oil in their diet.

Milk contains many nutrients that are good for bones.

Calcium is a bone-healthy nutrient commonly found in milk, but the beverage also contains other natural nutrients that benefit bone health, including vitamin D, magnesium and phosphorus.

Consuming dairy products can also reduce the risk of osteoporosis and reduce the rate of bone loss. In addition to all the vitamins and minerals in the drink, milk also contains natural lactose, which helps increase the body's ability to absorb calcium.

Cow's milk contains 8 grams of protein per serving. Protein intake can improve bone health, making milk a great addition to a bone-building diet.

Avocado

Studies have shown that avocado oil extract can help reduce symptoms of osteoarthritis caused by cartilage and bone loss. Vitamin K in avocados helps promote bone health by slowing bone loss and preventing osteoporosis.

Among the many nutrients this fruit provides is boron - a substance that is especially necessary for bone health. Boron is a trace element that can help increase the absorption of calcium and magnesium, two important minerals for strong bones.

One-half cup of raw, cubed avocado contains 1.07 mg of boron, making it one of the richest sources of this important mineral.

Avocados are a good source of healthy fats as well as many vitamins and minerals. (Source: Getty Images)

Tomato

Lycopene is an antioxidant found in naturally red and pink foods such as tomatoes, watermelon, pomegranates, strawberries, raspberries, etc. that may reduce bone loss.

While there is no research to prove that lycopene has a direct effect on bone health, it may have an indirect effect on joints and support bone health. In the Framingham Osteoporosis Study, higher lycopene levels were associated with less bone loss in the spine.

Lycopene has powerful anti-inflammatory properties. Therefore, by reducing inflammation, lycopene helps protect joint cartilage, improve blood circulation, help provide enough nutrients and oxygen to the joints, thereby supporting bone and joint function.

Shiitake mushrooms

Shiitake mushrooms are a very nutritious mushroom with many health benefits. Similar to humans, mushrooms naturally produce vitamin D after exposure to sunlight or a sunlamp. Shiitake mushrooms contain a good amount of vitamin D when exposed to sunlight. Vitamin D is important for the absorption of calcium, an essential mineral for bones.

Along with vitamin D, shiitake mushrooms also contain copper, another important nutrient for bone health. Lower serum copper levels have been linked to reduced bone mineral density in certain parts of the bone. Shiitake mushrooms are high in protein, fiber, and B vitamins, which promote overall health, which indirectly supports bone health.

Prune

Prunes are known for their gut health benefits, but they may also support bones. Prunes contain natural phenolic compounds that play a positive role in bone health by inhibiting bone resorption while stimulating new bone formation.

Studies in women have found that consuming prunes can increase bone formation and prevent bone breakdown. Several studies have shown that regular consumption of prunes improves bone health, especially in postmenopausal women.

In men, a recent study found that when they ate 100g of prunes (about 9 or 10 prunes) every day for 12 months, their bone mineral density increased.

Prunes contain vitamin K, an important nutrient that helps the body absorb and use calcium effectively. In addition to calcium, prunes also contain potassium and boron, which help promote bone health. Prunes are rich in polyphenols, plant compounds that have powerful anti-inflammatory effects. Inflammation is one of the causes of bone loss.

A healthy, balanced diet from childhood through adulthood and throughout life helps build strong bones. The nutritional needs for optimal bone health can easily be met by eating a diet rich in fruits and vegetables (equivalent to 5 or more servings/day), an adequate but moderate amount of protein from animal sources, and adequate calcium and vitamin D from low-fat milk or calcium-fortified foods.

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