(NaturalHealth365)  Bone density becomes increasingly important as we age.  For some, bones become so brittle that a fall can lead to a fracture.  The challenge, of course, lies in figuring out how to maintain healthy bone density.

A good bone density is easier to maintain when you consume foods rich in vitamin C and calcium.  Healthy foods chock-full of vitamins and nutrients may not be as pleasing to your taste buds as other less nutritious alternatives, yet they are an essential component of a balanced diet.  So let’s delve into exactly how you can boost bone density on your own by changing your dietary and lifestyle habits.

Load up on vitamin C-rich fruits and vegetables

Vitamin C is important for collagen production, which ultimately facilitates the development of stronger bones.  Issues with bone health can also result from excessive intake of alcohol and/or caffeine, lengthy periods of physical inactivity, stress, and lifestyle issues.  At the very least, you should consume at least 3 – 5 servings of vegetables and fruits – each day – just to achieve the “recommended” 90 mg of vitamin C daily, to avoid scurvy.  But, in reality, every person needs much more to maintain a healthy body.

Keep in mind that this vitamin is water soluble, meaning the body will eliminate the excess if elevated doses are taken as a supplement.  Examples of foods rich in vitamin C include camu camu, broccoli, kiwis, black currants, peppers, most citrus fruits, and brussels sprouts.

Boost your natural calcium intake

Calcium is also essential for bone health.  Calcium can be consumed through food or a supplement.  The top end of the recommended calcium limit is a daily intake of 2,500mg.  However, this suggested intake is applicable to adults between the ages of 19 and 50.

Those who are 51 and older are advised to consume 2,000mg per day.  Calcium and phosphorous work in unison to generate hydroxyapatite, a mineral that boosts bone density and strength.  Reduced calcium levels can be challenging to pinpoint as the vast majority of calcium is within bones.  If blood levels decrease, calcium moves from the bones to the bloodstream, increasing the likelihood of low bone mineral density.

Although calcium is fundamental to bone health and strength across posterity, it won’t create the intended outcome unless consumed in unison with other vitamins.  So consume calcium in combination with vitamins D and K to get the most out of it and ultimately maximize your bone strength.  Vitamin D makes sure calcium can be absorbed into the bloodstream.  Vitamin K sends calcium into the bones.

A word of caution about calcium supplementation can be found here.

Eat more protein

Hike your protein intake, and you’ll reduce the chances of a bone fracture after a fall or other accident.  Protein bolsters bone strength and structure, which is especially important for bone health in those ages 65 and older.

As with any food choice, be sure to focus on quality and don’t overeat.

Avoid low-calorie diets for too long

Low-calorie or calorie-restricted diets in which minimal food is consumed may inevitably lead to bone health issues.  Such an extreme diet even has the potential to spur bone density loss.

Of course, fasting or intermittent fasting has its purpose and can serve you well with your health goals.  But, depending on your own particular needs, consuming enough of the proper nutrition – based on your activity level – will help you to maintain a healthy bone density.

One final note: In terms of lifestyle habits to keep your bones strong, never underestimate the value of strength training or just keeping yourself physically active on a regular basis.

Sources for this article include:

LiveScience.com