Other Dietary Factors
Eating a nutrient-rich diet is important for strong bones and for overall good
health. Most healthcare providers recommend a varied, nutrient-rich
diet with adequate calcium and vitamin D to supply the nutrients necessary
for strong bones in the majority of healthy individuals.
Evidence clearly supports the use of calcium and vitamin D supplements
when individuals do not get enough of these essential nutrients in
their diets. There is no evidence that supplements (other than calcium
and vitamin D) are beneficial for strong bones in the general healthy
population. It is reasonable, however, that some healthcare providers recommend the use of a daily multivitamin as nutritional insurance
to protect overall health. If you are advised to take a multivitamin,
it is wise to to select a brand that contains more beta-carotene and
less retinol as the vitamin
A source.
Poor nutrition is a risk factor for osteoporosis that can be modified.
Therefore, it is important that research continues to identify the
dietary factors that influence bone health. Observations that certain
dietary factors (such as fruit and vegetable consumption and dietary
vitamin C intake) appear to have an impact on bone health need to be
further tested in controlled clinical studies.
Fruit and Vegetable Consumption
Several population studies have linked higher intakes of fruits and
vegetables with less bone loss and higher bone mineral density. It
is not clear why fruits and vegetables promote healthy bones. Some scientists
believe that fruits and vegetables may contain dietary factors that
are better for bones. Could it be nutrients such as magnesium,
potassium, vitamin C, vitamin K or a combination of vitamins in fruits
and vegetables that promote healthy bones? Could it be the phytoestrogens
(plant estrogens) that some fruits and vegetables contain that are
beneficial to bones? Another theory is that fruits and vegetables may
affect the body's acid-base balance (making it less acidic) resulting
in improved use of calcium by the body. Perhaps individuals with a
higher intake of fruits and vegetables just have a better overall diet
contributing to stronger bones. Controlled clinical studies will help
us to better understand the fruit and vegetable link to bone health.
Vitamin C Intake
Vitamin C is an essential nutrient for healthy skin and bones. The
Recommended Dietary Allowance for vitamin C is 75 mg/day for women
and 90mg/day for men. It is easy to get enough vitamin C in the typical
US diet by eating citrus fruits and juices, green leafy vegetables,
tomatoes, peppers, and many other foods. Click on the link to the USDA National Nutrient Database for more information about
the vitamin C content of selected foods listed
according to Vitamin C content or listed
alphabetically.
Observational studies have shown a possible positive link between
vitamin C intake and bone mass but there are no controlled clinical
trials showing that vitamin C can increase bone mass or reduce the
rate of fractures. It is best to get the recommended amount of vitamin C by eating at
least five or more fruits and vegetables each day. Vitamin C supplements
are not recommended for osteoporosis prevention or treatment.
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