Lesser-Known Nutrients for Bone Health

Choosing foods and beverages wisely is critical for bone health. You probably know you need calcium and vitamin D, but many other nutrients are necessary for them to work optimally.  

As women get older, fewer calories are needed, so make those calories count by choosing nutrient-dense foods to support your bones. This blog highlights how prebiotic fiber, magnesium, and potassium support skeletal health.    

The average adult needs fewer calories due to decreased bone and muscle mass and reduced physical activity.  

Six foods that contribute potassium, magnesium, and calcium are featured in the video “Partnering with Plants for Strong Bones.”  

How to consume enough fiber with fewer calories  

The amount of fiber needed in later years depends on calorie intake. The recommendation is 14 grams of fiber for every 1000 calories consumed. Women older than 50 get barely more than 14 grams of fiber in an entire day, regardless of their calorie intake.   

Prioritizing plants helps women eat enough fiber. Plants also contribute several nutrients your bones need, such as magnesium and potassium. Some even have protein and calcium.   

Even though fiber isn’t a nutrient, because the lack of it doesn’t result in a nutrient deficiency disease, havoc will likely result if you don’t get enough.  

Finding fiber is easy. It appears in whole grains, fruits, and vegetables. Edible skin gives you even more. Nuts, seeds, and legumes also provide abundant fiber.   

Remember that you won’t get too much naturally occurring fiber from food intake. However, it is possible to get too much from supplements. This includes foods fortified with added fiber. Issues with gas formation frequently come from excessive fiber intake.  

There is evidence that supports eating foods with prebiotic fiber is beneficial to bones, because this fiber sets up an environment in your colon that increases the absorption of calcium.   

Foods providing prebiotic fiber  

Resistant starch  

• Pasta salad 

• Potato salad   

• Green bananas  

Other forms  

• Lentils  

• Muesli 

• Chickpeas  

Eating fiber-rich foods helps you get potassium and magnesium  

Most people know the mineral calcium is necessary for a strong chassis (skeleton), but many other nutrients are essential.   

Potassium  

Many plants are rich in potassium, which may help reduce bone loss and increase bone mineral density in peri- and postmenopausal women. We are referring only to potassium from food, not from supplements. Reducing the acidity in your blood, potassium prevents calcium loss and helps retain it in your blood instead of losing it in your urine. On average, women fall short on getting enough potassium.   

Some plant foods that can help you get enough   

• Prunes 

• Asparagus   

• Blackberries   

• Peanut butter 

Magnesium  

Magnesium is another mineral that women may benefit from getting more of. Magnesium works in the gut to help you absorb more calcium from your food. Magnesium assists in bone strengthening (mineralization) and is one of the minerals found in bones. Women with normal magnesium levels tend to have stronger bones.   

Some plant foods that offer magnesium   

• Beans  

• Oatmeal  

• Avocadoes 

• Pumpkin seeds  

Other nutrients to support bones  

There are several other nutrients that women benefit from to protect their skeletons, including protein, boron, selenium, and vitamin C. A comprehensive list of them can be found in our book, Eating for Better Bones: Fighting Osteoporosis.   

Conclusion  

Protecting your bones is more than consuming enough calcium and vitamin D.   

Fiber, potassium, and magnesium ensure these nutrients work their best to keep your bones strong. One way to get enough of these bone-friendly nutrients is to eat a variety of plant foods.   

This guidance applies only to eating food (not taking supplements). And several plant foods furnish both minerals.