According to scientific articles, there are various nutrients that influence bone health; however, the following three have been supported by substantial evidence:

• Calcium
• Vitamin D
• Magnesium

Calcium can be found in many dairy products such as milk, yogurt, and cheese. It is also found in fortified foods; these include fortified orange juice, cereals, or milks. In addition, tofu and dark leafy greens like turnip, collard greens, and kale are all great sources of calcium.

Vitamin D can be obtained from food or synthesized by the skin when exposed to sunlight. It can be found in spinach, kale, okra and some fatty fish such as salmon and tuna. Foods fortified with vitamin D include some dairy products, orange juice, and cereals. 

Magnesium is found in many different food products andallows for proper calcium and vitamin D regulation. Some studies have found an inadequate magnesium intake from the western diet, which is high in processed foods. In order to avoid a deficiency, these are some foods you could incorporate to your diet:

• Nuts, seeds, and unprocessed grains
• Legumes
• Green vegetables such as kale and collards

Other Nutrients That May Impact Bone Health

There are many nutrients that are still being studied to solidify the evidence of their effect on bone health. Some of these include: 

• Phosphorus
• Potassium
• Vitamin A

How to Incorporate More Nutrient-Rich Foods Into Your Diet

Many people, especially children, do not enjoy eating fruits and/or vegetables on a regular basis. There are many ways to sneak a serving of these two food groups into your diet. These are a couple of delicious, easy, and practical ways: 

• Smoothies 
• Popsicles
• Soup
• Sauces 

Smoothies and popsicles do a great job at disguising the flavor of a handful of spinach or cauliflower by adding fruits such as bananas or a variety of frozen berries. Not only will you have a refreshing treat, but you will also be one step closer to fulfilling your daily intake of nutrients. 

Soup and sauces are a versatile way of packing vegetables into a meal. Butternut squash, carrot, tomato, and minestrone soup are some of the many possibilities out there. Sauces such as pico de gallo or chunky tomato salsa are a fun way of spicing up a dish, and can be enjoyed as an appetizer with a couple of tortilla chips or served on top of a protein source.

The exceptional thing about consuming more fruits and vegetables is that they are packed with many sorts of nutrients. Not only will you maintain your bone health, but you could also improve your digestive and physical health. 

Key Takeaways:

• Incorporation of different food groups in the diet is crucial to obtain the required nutrients for bone health.
• Bone formation and regeneration is maintained by consuming a healthy diet which incorporates a colorful assortment of fruits and vegetables.
• For more information on the genetic basis of bone development, check out Dr. Ryan Gray’s innovative research on Idiopathic Scoliosis: https://he.utexas.edu/ntr-news-list/faculty-spotlight-dr-ryan-gray-and-his-research-in-idiopathic-scoliosis
• Check out our Instagram page @utexasnutrition to keep up to date on weekly seminars, career program opportunities, and more!