Nutrition and osteoporosis prevention for the orthopaedic surgeon
A wholefoods approach
Jennette Higgs,1 Emma Derbyshire,2 and Kathryn Styles1
Abstract
Osteoporosis is a prevalent and debilitating condition with no signs of subsiding. Rising numbers of people consuming nutrient-poor diets coupled with ageing populations and sedentary lifestyles appear to be the main drivers behind this.
While the nutrients calcium and vitamin D have received most attention, there is growing evidence that wholefoods and other micronutrients have roles to play in primary and potentially secondary osteoporosis prevention.
Until recently, calcium and vitamin D were regarded as the main nutrients essential to bone health but now there are emerging roles for iron, copper and selenium, among others.
Fruit and vegetables are still not being eaten in adequate amounts and yet contain micronutrients and phytochemicals useful for bone remodelling (bone formation and resorption) and are essential for reducing inflammation and oxidative stress.
There is emerging evidence that dried fruits, such as prunes, provide significant amounts of vitamin K, manganese, boron, copper and potassium which could help to support bone health.
Just 50 g of prunes daily have been found to reduce bone resorption after six months when eaten by osteopaenic, postmenopausal women.
Dairy foods have an important role in bone health. Carbonated drinks should not replace milk in the diet.
A balanced diet containing food groups and nutrients needed for bone health across the whole lifecycle may help to prevent osteoporosis.
Greater efforts are needed to employ preventative strategies which involve dietary and physical activity modifications, if the current situation is to improve.
Cite this article: EFORT Open Rev 2017;2:300-308. DOI: 10.1302/2058-5241.2.160079
Keywords: osteoporosis, preventative nutrition, diet, wholefoods, nutrients, bone health
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Boron is a trace mineral you probably don’t think of when it comes to bone health, and you’re not alone there. We’ve covered Vitamin D, calcium, and even Vitamin K. Many people even remember that magnesium is important for bone health, and most everyone knows we need protein for strong bones. But … what about other trace minerals we need to stay healthy? Boron is one of the most important trace minerals among them all, and the good news is, it’s found in many plant-based foods.
But first, what does boron do?
The Benefits of Boron for Your Bones
Boron helps keep your bones healthy and strong, and it also fuels cognitive function and prevents against bone disease. Osteopenia and osteoporosis are two common bone disorders that many women deal with due to hormonal changes during life, along with nutritional deficiencies that can happen for a variety of reasons. Boron helps preserve bone density, which is important since frail, weak bones lead to most bone disorders and bone loss. Fractures can also occur due to weak bones, which makes getting enough bone-boosting vitamins and minerals into our diets important.
If you’ve been focusing on calcium and protein-rich foods, and maybe even taking Vitamin D supplements and magnesium, then also consider adding some boron-rich foods to your meals, just to be safe. But first, be aware that a little of this mineral will go a long way.
How Much Do You Need?
The good news is, you don’t need very much boron to for healthy bones. The recommended intake is between 15-20 milligrams for adults over 18 age, and 11-16 grams for those younger. To give you an idea of how rich plant-based foods are in this mineral, just one banana and one serving of almonds both boast 2.5 milligrams each. Some other sources below will also offer around the same, while many offer less, depending on how they’re cooked, and how much you eat of them.
Here are some foods rich in boron:
Boron-Rich Foods for Your Bones
Many plant-based foods offer decent to wonderful amounts of boron. Some of the best include: chickpeas, almonds, beans, vegetables, bananas, walnuts, avocado, broccoli, prunes, oranges, red grapes, apples, raisins, pears, and many other beans and legumes.
Boron works in the bone cells to preserve bone density and also help the body utilize calicum, Vitamin D, magnesium, and other trace minerals that keep your bones healthy. As a bonus, it also stimulates the metabolism and improves mental focus, hormone regulation, and your thyroid. It’s even said to help with menopause and weight gain.
This is great sharing of information, thank you for posting this. Really good 'food' for thought. I've been eating prunes for a long time and didn't know about the boron so it's good to know they are also good for my bones.
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