Prebiotic fiber is thought to improve bone-mineral density. In a Baylor College of Medicine study, researchers examined the cumulative effects of prebiotic-fiber intake in a test group of 100 children, ages 9 to 13. After one year, those children who had been on a regimen of 8 grams of supplemental prebiotic fiber per day had increased calcium retention and bone density compared with those who had been given a placebo. Top prebiotic fiber sources include bananas, leeks, onions, garlic, artichokes and asparagus.
Diet - Bones & Joints
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Dole Nutrition Institute answeredAntioxidants help prevent free-radical formation, which can cause cartilage damage and inflammation. So a diet containing a variety of fruits and vegetables rich in antioxidants, such as vitamin C, alpha-tocopherol (vitamin E), beta-carotene and other carotenoids and phytochemicals, will help prevent joint damage and pain. Vitamin C is also essential for the formation of cross-linked collagen, which is a protein found in cartilage. -
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Dole Nutrition Institute answeredVitamin K is needed to create two proteins found in bone and plays a significant role in activating osteoblasts (bone-forming cells). Without it, bones produce an abnormal form of these proteins that can’t bind to the minerals that normally form them. One Japanese study suggests that low vitamin K levels play a role in the breakdown of bone after menopause. Some researchers contend that postmenopausal women are at risk for a low-level vitamin K deficiency that the traditional blood-clotting test would not detect. In addition, the Framingham Heart Study found that seniors with a high dietary intake of vitamin K had a 65 percent lower risk of hip fractures.
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Academy of Nutrition and Dietetics answeredSee All 4 AnswersFor adults and children, men and women alike, healthy bones begin with adequate amounts of calcium and plenty of physical activity. But several other minerals play a role, too:
- Vitamin C aids in collagen formation, which helps hold bones together.
- Vitamin D helps with calcium absorption and directs it to the bones.
- Potassium plays a role in retaining calcium in bones.
- Magnesium helps build bones.
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Dr. Michael T. Murray, ND , Naturopathic Medicine, answeredSee All 2 AnswersCalcium is not the only nutrient that is important for bone formation. Many trace minerals such as copper, manganese, zinc, and boron are also important. A deficiency in trace minerals can also predispose someone to osteoporosis. For example, boron is a trace mineral that has gained attention as a protective factor against osteoporosis. It appears that boron is required to activate certain hormones, including estrogen and vitamin D. In order to guarantee adequate boron levels, supplementing the diet with a daily dose of 3 to 5 mg of boron is recommended.
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Dole Nutrition Institute answeredExcessive sugar intake can increase kidney stone formation, a process which in turn leaches calcium from the bones. Too much sugar can also block absorption of magnesium and calcium, making them unavailable for the formation of bone cells.
Research has linked excess retinol, the fat-soluble form of vitamin A found in animal Foods (like meat), to increased risk of fracture. Instead of getting vitamin A—which is essential to the absorption of calcium—from animal sources, opt for beta-carotene (a precursor to vitamin A) from fresh fruits and veggies like carrots, sweet potatoes and cantaloupes; there’s no link between beta-carotene and fracture risk.
There’s mounting evidence indicating that both the amount and type of fat in the diet have an impact on bone health. In a 2006 review of data from the National Health and Nutrition Examination Survey, researchers looked at the relationship between dietary fat and bone-mineral density in the hip and found that higher saturated-fat intake was associated with lower bone-mineral density, particularly in men under the age of 50. Other studies have shown that fish oil, flaxseeds and flaxseed oil significantly reduce cytokine production and increase calcium absorption, bone calcium and bone density, but scientists say that further research is necessary to gather more evidence and determine the mechanism for this benefit.
Excessive alcohol intake can inhibit calcium absorption as well as bone formation. It can also generate so much acid that the body degrades bone tissue to neutralize the imbalance. Researchers have found osteoporotic fractures and reduced bone mass in a significant percentage of men with chronic alcoholism. -
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Eric Olsen , Fitness, answeredSee All 5 AnswersIt's not clear whether dietary calcium or supplementation is all that effective in the absence of physical activity. Think of calcium as the raw material and exercise as the work necessary to turn that raw material into something useful, such as increased bone strength and a lowered risk of osteoporosis. You can't build a brick wall without bricks; likewise, a pile of bricks is just a pile of bricks unless someone makes them into a wall. In the same way, you won't get the full benefit of calcium unless you take it along with the stimulus of exercise. -
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Dole Nutrition Institute answeredProcessed foods and beverages tend to be too high in phosphorus (as phosphates), sodium and sugar (or high-fructose corn syrup)—all of which are considered adverse risk factors for bone health. Too much phosphorus stimulates an increase in the parathyroid hormone, which in turn increases bone breakdown or resorption. If this breakdown is not balanced by new bone formation or an increase in bone mineralization, bone mass and density decline. Too much sodium, in combination with too little dietary potassium, directly interferes with the normal function of bone cells and may also alter their acid-base balance. Too much sugar yields too much fructose, which may increase renal losses of calcium in the process of renal-stone formation. And too much animal protein may contribute to a greater metabolic generation of acid that must be excreted, which results in acidic urine. Yet acidic urine can be readily neutralized by increasing daily consumption of base-generating fruits and vegetables.
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Dole Nutrition Institute answeredPineapple contains the enzyme bromelain, and papaya has the enzyme papain. In general, these enzymes have anti-inflammatory properties and may help reduce the joint pain of osteoarthritis. These foods also contain essential vitamins and minerals, including those with antioxidant properties, which would be important to include in a well-balanced diet to promote joint health.
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Dole Nutrition Institute answeredDiet, regular and decaffeinated colas contain phosphoric acid, which studies indicate inhibits calcium absorption. While these findings are preliminary, you can play it safe by switching to noncola alternatives, such as sparkling flavored waters, or make your own by adding juice to a glass of club soda.