What nutrients are essential for optimum bone health? And thus, what foods need to be included in the diet?


The DRIs for many nutrients for bone health have been set at levels to promote healthy bone growth early in life and minimize bone loss later in life. Nutrients include: calcium, phosphorus, magnesium, vitamin D, vitamin C, vitamin K, and protein. To reach goals for calcium, vitamin D, and protein, the Dietary Guidelines for Americans and accompanying MyPlate food guidance system recommend consuming 2-3 cups of milk or equivalent dairy daily. To obtain enough vitamin C, consume 1-4 cups of vegetables and 1-2 ½ cups of fruit each day. Fish and dark green, leafy vegetables provide the highest amounts of vitamin K. Foods rich in magnesium include seafood, legumes, nuts, and unprocessed brown rice. Phosphorus is found in almost all foods, especially foods containing protein.

Nutritional Science

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