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NUTRITION

Nutrition is a key component for strong and healthy bones. Calcium, Vitamin D, Protein, Magnesium and Vitamin K are important nutrients Osteoporosis Canada recommends you get daily for bone health.

It’s important to consume a variety of foods with bone building nutrients as they help you in different ways including absorbing important nutrients and building and repairing body tissue, including bones.

Each nutrient plays an important role in the prevention and management of osteoporosis.

Whenever possible, Osteoporosis Canada advises to try and get bone building nutrients through food sources.

Learn more about each nutrient including the recommended amount needed per day.


Cheese board

Calcium

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. Calcium is essential to helping the remodeling process stay balanced. However, like many nutrients, calcium is absorbed less effectively as we age. 


Food rich in vitamin D

Vitamin D

Vitamin D, the “sunshine vitamin,” is produced when the sun’s rays interact with our skin. It helps build stronger bones by increasing the absorption of calcium. It also improves the function of muscles, which can improve your balance and decrease the likelihood of falling and suffering a fracture.


Food rich with protein

Protein

Diets that include recommended amounts of protein are associated with greater bone mass and fewer fractures when calcium intake is adequate. Adults with limited protein intake are at high risk for bone loss and fractures.


Food rich with protein

Magnesium

More than half of the magnesium found in our body is in our bones and getting enough magnesium in our diet is important for supporting good bone health.

Getting enough magnesium in our diet is important for supporting good bone health.


Food rich with protein

Vitamin K

Vitamin K activates a protein that helps build bone and bind minerals, such as calcium, to the bone structure.


Couple cooking

Recipes

Meal ideas containing bone building nutrients.


Nutrient Calculator

Nutrient Calculator

Are you getting the daily required amount of each bone building nutrient? Use the Nutrient Calculator to calculate your approximate daily intake for each nutrient.

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