6 Specific Nutrients You Need to Build Strong, Healthy Bones

by DailyHealthPost Editorial

healthy bones

5. Potassium

Why potassium is important to bone health? Potassium is not usually linked to bone health, but some scientists believe that it may help to reduce bone turnover and decrease calcium loss, thereby conserving more calcium in the bones[1].

The reasoning is that potassium salts help to neutralize metabolic acids generated by the body and diet-derived acids, thus reducing the need to break down bone to drain alkalizing compounds.

That said, more in-depth studies are needed to ascertain that potassium, and not other compounds, is responsible for the results observed.

Potassium-rich foods: Tomato paste, orange juice, beet greens, beans, lentils, dates, raisins, potato, European chestnuts, halibut, prune juice, sweet potato, spinach, parsnips, pumpkin, papaya and banana are some foods that are high in potassium.

6. Vitamin K

Why vitamin K is important to bone health? Vitamin K is well known for its importance in blood coagulation. B

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ut it is not so well known that vitamin K is also involved in the production of proteins which are required to maintain bone strength, prevent calcium deposition in the wrong places, and regulate cell growth[2].

Vitamin-K-rich foods: Vitamin K is not a single compound, but refers to a family of related compounds that share some common properties.

Phylloquinone, commonly known as vitamin K1, are found in leafy green vegetables (such as spinach and kale) as well as cruciferous vegetables (broccoli, brussel sprouts and cabbage).

Menaquinones, or vitamin K2, comprise several subtypes and are almost exclusively produced by bacteria, except for MK-4.

The bacteria found in natto, a traditional Japanese food, produce predominantly MK-7, while those in cheese produce MK-8 and MK-9.

Small amount of MK-4, another vitamin K2 subtype, can be found in egg yolk, goose liver and meat.

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