Nutrition

Nutrients Essential for Bones

Throughout this site, we have examined how bones are formed, how they are constantly being remodeled and what elements are involved in the various stages of bone remodeling.  Here is a list of  some of the nutrients that are needed to help maintain bones. 

1-      Calcium: 99 % of the body’s calcium is found in bone and it gives bone strength and rigidity.  Every day the human skeleton resorbs calcium so the intake of calcium is essential to build that bone back up.

Foods that are good sources of calcium: cauliflower, watercress rutabaga, kale, turnip greens, broccoli, milk, yogurt, cheese (while it is a common fact that milk is great source of calcium it turns out vegetables are a vital source as well!) Adults are recommended 1000 mg of calcium

                                                  

2-      Phosphorous: Mineralization occurs as calcium and phosphorous come from the bloodstream to layer collagen fibrils into bones forming the majority of the bone.  85% of the body’s phosphorous is found in bones so in combination with calcium it makes it a very important nutrient.

Foods that are good sources of phosphorous: Milk, yogurt, icecream, cheese, peas, and bread

3-      Vitamin D increases calcium absorption which is why it is next on the list. It is absorbed into the liver and then to the kidney which is where it takes its active form.  From there, the body can use vitamin D to help control low or high blood calcium.  Studies have shown that higher intakes of Vitamin D significantly lowers the risk of hip fracture.

Foods that are good sources of Vitamin D: tuna fish, and other fatty fish, yogurt and irradiated mushrooms which are exposed to sunlight.  Adults are recommended 600-1000 IU of Vitamin D

4-      Vitamin K2 is another vitamin that contributes to the mineralization of bone.  It activates the proteins needed to bind with calcium to maintain mineralized bone.  These proteins are osteocalcin and matrix gla protein (known as MGP).  MGP takes calcium out of soft tissues which allows it to be available to be deposited into bones, osteocalcin attracts calcium into the bone, and together these create a mineralized bone.

Food that are good sources of Vitamin K: hard and soft cheese, egg yolk, pasture butter, grass fed beef, chicken liver

5-      Protein: Collagen is an organic and important aspect that makes up bones which is actually a protein that is found in all connective tissues.  This protein increases bone mineral density, lowers fracture rates and lowers the rate of osteoporosis.

Foods that are good sources of protein: meat, fish, poultry, eggs, dried beans, nuts, and peanut butter

Nutrients essential for muscles

Nutrients play an important role in maintaining muscle health.  Muscles are growing constantly to help maintain the body’s structure as bones grow and change.  Muscles also adapt according to how a person exercises or how a person may not properly exercise.  The food and nutrients we consume also affect the state of our muscles.  Here is a list of 5 nutrients that are important to muscle health: carbohydrates, protein, iron, vitamin C, and water.

1- Carbohydrates: On a basic level, the body needs carbohydrates in order to use energy.  Carbohydrates are ingested and converted to glucose which the body uses to 1) burn as energy 2) build in muscles 3) store for further energy.

Food sources: 130 grams daily, 350 grams for athletes

whole grains- 1/2 cup pasta, 2 oz bagels (15-30 grams), 1 cup of vegetables – peas and corn (10-30 grams per 1 cup serving), fruit- 1 cup grapes (30 grams), 1/2 cup raisins (65 grams)

2- Protein:  Protein provides mechanical and structural support for the body by building and maintaining bones, connective tissue, ligaments and joints.  Proteins also act as transporters, to carry out metabolic functions such as carrying oxygen, nutrients, and waste products through the blood and into and out of (muscle) cells.

Food sources: Daily needs are dependent on age, gender and weight (usually in the range of 50-100 grams of protein)

meat and poultry (provide 20-25 grams per 3 oz serving),   vegetables- potatoes(4-12 grams of protein per 1 cup serving), dairy products-milk and cheese (5-15 grams per ½-1 cup serving)

3- Iron: Iron plays an important role in exchanging oxygen and carbon dioxide from the muscles to the blood. 2/3 of our body’s iron is contained in hemoglobin and myoglobin.  Myoglobin transports oxygen and carbon dioxide from the muscles and transports it to hemoglobin. Hemoglobin binds with oxygen from the lungs and transports to tissues. 

Food sources: Daily needs are 8-18 mg

 Meat and poultry (provide about 1 mg per 3 oz serving), tuna (1.3 mgs per 3oz serving) fruit (1-2 mg per ½ cup), grains (oatmeal and cereal can provide 5-20 mgs per ½ to 1 cup)

4- Vitamin C: Vitamin C works with Vitamin E to recycle vitamin E into the antioxidant form; antioxidants work to combat free radicals.  Free radicals appear after eccentric exercise, Vitamin C and E can work to reduce these free radicals, which reduces induced cellular damage, therefore reducing delayed onset muscle soreness.

 Vitamin C also helps to build collagen which then helps to build connective tissue and tendons.  It also helps build carnitine which carries fatty acids to the mitochondria then to be metabolized to usable energy. 

Food sources: Daily needs are 75-90 mg

Fruits (1 orange or kiwi provide 70-80 mgs),1 raw red pepper will provide up to 226 mg, Vegetables ( 1 cup servings provide 60-100 mgs)

5- Water: Water is a very important structural component to cells.  Glycogen is stored in muscle cells and is surrounded by water which maintains the bulk and strength of muscle cells and provides lubrication and protection.  Water is also used to regulate body temperature. During exercise, a person will sweat which releases water and then evaporates.  When the heat dissipates it cools the skin, so staying hydrated with enough water is necessary in maintaining the body’s homeostasis.

Food sources: Daily needs for water intake are 12-16 cups but 20% of this is coming from food, so adults should be drinking 9- 13 cups of water daily.