3 Minerals that Contribute to Bone Health 

Calcium, magnesium, and potassium are 3 minerals that positively impact your bone health. On average, women don’t get enough of these. While you need a certain amount, you don’t want excessive intake.  

It’s almost impossible to get too much from food, but you can get too much of a nutrient if you take a supplement, and that can harm you. To be certain of the supplements you need, consult your healthcare provider.  

Our recommendation is to find these nutrients in food. You can get these 3 minerals in 6 everyday plant foods that are easy to incorporate into your eating pattern. 

Calcium and your bones 

The chief mineral in your body is calcium, and although the RDA increases with age, women don’t get enough.  

It’s critical to have calcium available to keep you alive through its metabolic functions, and your bones store this mineral and have it available at a moment’s notice. Most (99%) of the calcium in your body is in your bones, and it is responsible for strength and rigidity.  

Eating enough calcium-containing foods helps keep your blood levels constant and spare your bones from too much loss. Your bones will provide calcium to your bloodstream during times when your eating pattern is lacking.  

At other times, when eating sufficient calcium-rich foods, your bloodstream is able to return calcium to your bones. Bone density drops when your bones give more calcium than your bloodstream returns, which is due to a lack of calcium intake.  

Magnesium and your bones 

Magnesium helps with calcium absorption in your digestive tract. Unfortunately, women don’t get enough of this mineral. Sixty percent of the magnesium in your body is in your bones. In a study, women with normal bone density had higher levels of magnesium in their blood.  

Also, a lack of vitamin D can result in a silent magnesium deficiency. Therefore, women must consume enough magnesium and vitamin D, in addition to calcium, to keep bones strong. 

Potassium and your bones 

Potassium is a mineral that can shield your bones from calcium loss, but women don’t get enough. Having enough potassium reduces the acidity from the foods you eat. Eating patterns rich in potassium have benefits for your heart and your whole body, including your skeleton.  

Easily get these minerals from food 

We’ve identified 6 plant foods that contain all three minerals.  

• Blackberries 

• Oranges 

• Broccoli 

• Pinto beans 

• Almonds 

• Soymilk 

A bonus for your bones is found in the last 3 foods, giving you fiber and protein…nutrients women also struggle to eat enough of. Incorporating them into your eating pattern is simple. Just add these to your grocery list and enjoy them with your meals and snacks. 

Here are a few examples to try 

• Munch on blackberries or oranges with almonds  

• Use soymilk when making hot or cold cereal 

• Enjoy a dollop of Greek yogurt and steamed broccoli on a baked potato 

• Mash pinto beans and roll them up with cheese on a heated corn tortilla 

Arm your skeleton with 3 minerals 

Calcium, magnesium, and potassium are plentiful in many foods, and they are tasty and easy to incorporate into your eating pattern. Getting these nutrients that postmenopausal women often lack is as easy as eating six foods (blackberries, oranges, broccoli, pinto beans, almonds, and soymilk) regularly.   

For a complete listing of bone-supporting nutrients and common foods they are found in, read Eating for Better Bones, available on Amazon.