• It’s a Cookbook
    It’s a Philosophy
    It’s a Resource
logologologologo
  • FoodTrients 101
  • News
      • Age Gracefully with Grace O
      • Ginger Hultin, Nutrition
      • Mark Rosenberg, MD
      • Robert Tostado, MD
      • Anti-Aging
      • Beauty
      • Food
      • Health
      • Exercise
      • Celiac
      • Life Extension
      • Books We Love
      • FoodTrients Guides
      • Newsletter
      • woman doing yogaSecrets of the Lymphatic System
      • Fresh-RosemaryRosemary Improves Memory and Cognition
      • fish on slateAnti-Inflammatory Foods: the Top 10
      • capsule full of good foodAre Supplements Safe for You?
  • Recipes
    • SEARCH BY:

      • Category:

      • Starters
      • Soups
      • Salads
      • Main Dishes
      • Sides
      • Desserts
      • Drinks
      • Extras
      • Spice Mixes
      • All Recipes
      • Or Search By:

      • Anti-inflammatory
      • Antioxidant
      • Beauty
      • Detox
      • Disease Prevention
      • Gut Health
      • Immunity Booster
      • Mind
      • Strength
      • exotic fruit and granolaExotic Fruit Salad with Granola
      • buffalo meat slidersTry Buffalo Sliders with Sweetened Cranberries
      • chocolate mousseIt’s a Melt-in-Your-Mouth Chocolate Mousse 
      • Green Tea NoodlesHeart-Healthy Green Tea Noodles Ramp Up the Flavor
  • Resources
  • About
  • Shop
  • Media
  • Home Page
  • News
    • Age Gracefully
    • Anti-Aging
    • Beauty
    • Food
    • Ginger Hultin, MS RDN CSO
    • Health
    • Newsletter
  • Recipes
    • Starters
    • Soups
    • Salads
    • Main Dishes
    • Sides
    • Desserts
    • Drinks
    • Extras
    • Spice Mixes
  • Resources
    • Anti-Aging Resources
    • Health
    • Eating Well
    • Books We Love
  • About
    • About Grace O
    • Experts and Advisors
    • Contact Us
    • Facebook
    • Instagram
    • YouTube
    • Pinterest
  • Shop
  • Media
    • In the Media
    • Press Releases
    • Videos
            No results See all results
            ✕
                      No results See all results

                      Top 10 Crucial Minerals For Your Bones

                      Published by Dr. Mark Rosenberg

                      Beautiful pregnant woman

                      Many of my over 50 patients ask me how they can keep their bones strong.  Like them, you probably know that calcium is important, and you may have heard, or read, that Vitamin D and vitamin K are also important to bone health. Like many people, you may not know that there are several other key bone nutrients that most people are deficient in.  I’d like to tell you what they are and how you can get the proper amounts of them to ensure that your bones remain strong and healthy.

                      The 10 Crucial Bone Minerals – Are You Deficient?

                      When asked if you know what minerals make bones strong, you’d likely answer calcium, which is correct. Older Americans, however, only get about 500-850 mg of the 1000-1200 mg of calcium, recommended by bone health researchers.

                      There are really about 10 key minerals that figure in good bone health.  Yet, these other not so well-known bone health minerals are ones that you’re likely to be deficient in.  Not getting enough of these “hidden” bone health minerals can mean the difference between having strong bones that resist fracture or winding up with a disabling hip or forearm fracture, especially if you’re a postmenopausal woman, or a man over 70.

                      Here are the 9 other bone health minerals and how you can get more of them in your diet. You’ll note that many food sources of one mineral are also good sources of another mineral.

                      Bowl of Almonds

                      1. Boron.  Considered a trace mineral, yet most people only get about 0.25 mg a day to its 3-5 mg recommended bone health amount.  A good multivitamin supplement should contain this daily amount, or you can get more in your diet by eating foods like almonds, apricots, avocado, hazel nuts, raisins.

                      raw baby new potatoes in black plate

                      2. Chromium.  Deficiencies in this mineral not only decrease bone strength but also puts you at higher risk for developing diabetes and glaucoma.   The recommended daily amount for good bone health is 200-1000 mg a day.  It can be found in good multivitamin or individual supplements and in these foods:  onions, brewer’s yeast, potatoes, oysters, whole grains, bran.

                      Cocoa powder and cacao beans on dark background, top view

                      3.  Copper.  The daily recommended optimal bone health level for copper is 1-3 mg, yet 75% of American diets get far below the RDA amount.  Present in most multivitamins, also contained in liver pate, oysters, cocoa powder, nuts, sun dried tomatoes, roasted pumpkin and squash seeds.

                      pumpkin seeds on wooden surface

                      4.  Magnesium.  The optimal bone health intake of magnesium is between 400 and 600 mg daily, yet 56% of Americans have below the Estimated Average Requirement (EAR), especially females.  Magnesium also helps decrease tension.

                      Closeup of wooden spoon filled with wheat bran

                      5.  Manganese.  Americans do a little better with manganese intake, at least getting the lower end of the requirement (2.0-2.5 for men/women respectively), yet bone health requirement ranges from 2-10 mg a day.  Foods like nuts, bran, cocoa powder, contain good amounts of manganese.

                      Healthy breakfast Organic oat flakes in a wooden bowl

                      6.  Silica.  Silica, or silicon, is essential to good bone health.  It helps bone knit together to create strength.  The recommended optimal level is 5-20 mg but most Americans are also deficient in this mineral as well as it’s almost always lost in food processing.  Many multivitamins include silica, but these food sources exist as well:  Oats, the herb horsetail.

                      Close up of a bunch of raw bananas in an orchard.

                      7.  Potassium:  The recommended optimal level of potassium for good health is between 4000 and 6000 mg a day.  Yet, American men and women only get about half this requirement at 2,000 to 2500.  Good food sources include: Bananas, potatoes, white beans, leafy greens, dried apricots, salmon, yogurt, and avocados.

                      Cajun Shrimp

                      8.  Strontium.  Right up there with calcium in bone health importance, strontium requirements are 3-30 mg a day, yet most people only get about 1-10 mg a day.

                      Grilled chicken breasts in lime sauce

                      9.   Zinc.  It is essential to bones, blood, hair, and many functions throughout your body.  Most people, especially those over 50, are deficient in zinc with the average intake being only 46% to 63% of its RDA.

                      Keep in mind that when you read RDA levels on supplements, that these levels are just “squeaking-by” adequate amounts for most people and not “optimal health” levels.  If you follow the recommended, optimal bone health levels listed above, your bones will be much stronger and healthier.  As such, they’ll be able to carry you throughout the rest of your life without a disabling fracture and allow you to stay independent long into your older years.

                      Share
                      Dr. Mark Rosenberg
                      Dr. Mark Rosenberg
                      Dr. Mark Rosenberg received his doctorate from Georgetown University School of Medicine in 1988 and has been involved with drug research since 1991. With numerous certifications in several different fields of medicine, psychology, healthy aging and fitness, Dr. Rosenberg has a wide breadth of experience in both the public and private sector with particular expertise in both the mechanism of cancer treatment failure and in treating obesity. He currently is researching new compounds to treat cancer and obesity, including receiving approval status for an investigational new drug that works with chemotherapy and a patent pending for an oral appetite suppressant. He is currently President of the Institute for Healthy Aging, Program Director of the Integrative Cancer Fellowship, and Chief Medical Officer of Rose Pharmaceuticals. His work has been published in various trade and academic journals. In addition to his many medical certifications, he also personally committed to physical fitness and is a certified physical fitness trainer.

                      Sign Up to get our
                      NEWSLETTER FREE


                      By submitting this form, you are consenting to receive marketing emails from: . You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact

                      ABOUT

                      • Grace O
                      • Our Experts
                      • FoodTrients
                      • Board of Advisors
                      • FAQs

                      EXPLORE

                      • Age Gracefully by Grace O
                      • News
                      • Recipes
                      • Our Guides
                      • Resources
                      • Shop
                      • Media

                      CONNECT

                      • Contact Us
                      • Subscribe
                      • Facebook
                      • Pinterest
                      • Instagram
                      • Twitter
                      • YouTube

                      SIGN UP for our NEWSLETTER

                      Nourish your week! Get the latest wellness news and delicious recipes to help you age better.


                      By submitting this form, you are consenting to receive marketing emails from: . You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact

                      FoodTrients Trademark™ and copyright © 2011-2024 Triple G Enterprises. I Terms and Conditions I Privacy

                      This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites.

                                No results See all results