“I encourage my patients to get their nutrients from food, i.e. to eat lots of vegetables and fruit in different colors, healthy protein, whole grain products, legumes, healthy fats and low-fat dairy products or milk substitutes,” explains nutritionist Mira Ilic in an article published by the renowned Cleveland Clinic (USA).
Although there are an increasing number of dietary supplements on the market which, according to the manufacturers, provide important vitamins and minerals, such preparations (supplements) containing the nutrients in concentrated isolated form should not be used as food substitutes.
If you want to keep your bones and joints as strong and healthy as possible, you must supply your body with certain nutrients. An expert explains why it is better to get these substances from food and not from supplements.
Nutrients for strong bones and joints
For optimal bone health, a combination of several nutrients is needed, including calcium, vitamin D, vitamin K and magnesium.
“If you can’t get that much from food, try to get at least half,” says Ilic.
Nutrients important for bone health
The recommended calcium intake depends on age. According to the German Society for Nutrition (DGE), adolescents between the ages of 13 and 18 years need the most calcium due to strong growth at 1,200 mg per day, followed by children between the ages of ten and twelve years at 1,100 mg per day. The recommended calcium intake for adults is 1,000 mg per day.
“If you get calcium through food, you also get other nutrients,” the expert said. Milk and other dairy products contain not only calcium but also protein, magnesium, potassium, vitamins A, B and other nutrients.
People who are not able to cover their needs can consider a dietary supplement, according to Ilic. However, this should only be done after consulting a doctor.
Other sources of calcium such as spinach or broccoli are also full of other healthy ingredients. The supply of this important mineral should be spread over the day, as the body cannot absorb too much at once.
Vitamin D is mainly obtained from sunlight. But nutrition also plays an important role. Food sources for this are dairy products and cold water fish (such as salmon, mackerel, tuna and sardines). You only need a supplement if you have a vitamin D deficiency. This can be determined by a blood test.
When it comes to relieving joint pain, it is best to eat a variety of foods with anti-inflammatory properties. These include fruit, vegetables, wholemeal products and foods containing omega-3 fatty acids.
Magnesium is found in lentils, chickpeas, whole grain products and nuts.
Vitamin K is abundant in green leafy vegetables like kale. However, people who take anticoagulant drugs such as Marcurmar must be careful about this. Kale contains high levels of vitamin K, which promotes blood clotting and thus counteracts the medication.
WashingtonNewsday Health and Wellness.