Build Your Bones

5 Nov

Calcium is key for healthy bones, but they need other nutrients, too.
The experts at the University of California, Berkeley Wellness Letter outline other building blocks of bone health.

Vitamin D helps us absorb calcium. Most people should strive for 800 to 1,000 IU a day, which usually requires a supplement.

Vitamin K helps bones synthesize proteins involved in calcium use. Get vitamin K from broccoli, spinach, kale and other leafy green vegetables.
Note: If you take warfarin (Cournadin), talk with your doctor about your vitamin K intake.

Magnesium helps form and maintain bones. Find it in spinach, beans, nuts and whole grains. Women should strive for 320 mg a day, men for 420 mg.
Source: Remedy’s Healthy Living booklet Winter 2012

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