Five nutrients found to be important for our bone health are Calcium, Vitamin K, Vitamin D, Vitamin C and Magnesium.
Calcium is well known as essential for bone health, calcium is the non-living component of bone. And is what provides bone with its strength and rigidity.
Recommended daily intake is
Children 1-3 700mg, Children 4-8 1000mg, Adolescents 9-17 1300mg, Adults 18-50 1000mg, Adult women >51 1200mg
Dietary sources of calcium are:
Yogurt 1 cup 450 mg
Raw kale 1 cup 55 mg
Milk 1cup 300 mg
Vitamin K2 helps ensure calcium gets to the bones, instead of our arteries and heart. If levels are low bones tend to be weaker, and the arteries stiffer. Vitamin K2 can help prevent bone fractures as well as cardiovascular disease.
Recommended daily intake is
120 mcg Women: 90 mcg
Dietary sources of vitamin K are:
Gouda 20 mcg/1 oz
Beef-pork pepperoni 41 mcg/100 g
Chicken drumstick 35 mcg/100 g
Vitamin D is needed for our bodies to absorb calcium.
1000 IU of vitamin D a day for children and 2000-3000 IU of vitamin D for adults.
Dietary sources of vitamin D
Yogurt 6 oz 52 IU
Egg 1 44 IU
Tuna 3 oz 59 IU
Vitamin C is needed to help build new bone.
Male: 90 mg Female: 80 mg
Dietary sources of vitamin C:
Green pepper 1 cup 74 mg
Kiwi 1 fruit 64 mg
Strawberries 1 cup 84 mg
Magnesium is needed to help move calcium and potassium, it is also used in the structural development of our bones.
women is 310-360 mg, and for males 410-420mg.
Dietary sources of magnesium:
Almonds 1/2 cup 191 mg
Black beans 1 cup 332 mg
Avocado 1 cup 44 mg
The food we eat contains the nutrients we need to grow our muscles. Some nutrients are more important to muscle growth than others. These include carbohydrates, protein, fats, and water.
Carbohydrates are a major source of energy for our muscles. Consuming enough carbohydrates to maintain glycogen stores within our muscles is crucial for optimal muscle performance, however over consumption results in the carbs being converted to triglycerides and stored as fat. Recommended daily intake is 5-7 g/kg/day, or up to 8-10g/kg/day for athletes.
Sources of carbohydrates are:
Quiona 39 g per cup 13% DV a good source
Banana 31 g in one large fruit 10% a good source
Whole grain pasta 37 g per 1 cup 12% a good source
Protein is another nutrient that is essential to muscles performance. Made up of amino acid which is often referred to as the building blocks of muscle, it builds, repairs and maintains muscle. Recommended daily intake is 0.8g/kg/day or up to 1.0-2.0g/kg/day for athletes.
Protein sources are:
Grilled chicken breast 50 g per 1 piece 100% DV a great source
Egg, boiled 6 g per 1 large egg 12% a good source
Yogurt 12 g per one cup 20% DV a great source
Fats are not typically thought of as helpful or good for us, but they are another essential nutrient our muscles use to work at full potential. Our fat is stored and then used as an almost limitless reservoir of energy for our muscles.
Good sources of fats are:
Coconut oil 14 g per 1 tbsp 21% DV a great source
Avocado 21 g per 1 cup 32% DV a great source
Almonds 45 g per 1 oz 21% DV a great source
Water, it could be argued, is our most important nutrient. Staying hydrated helps prevent muscle cramps, and fatigue. The amount of water needed varies depending on activity, intensity, duration, and temperature.
Another important nutrient for our muscles is vitamin C. Vitamin C is important to the creation of collagen, which is in the connective tissues of our muscles, and tendons. It also is helpful in reducing cellular damage caused by exercise and delays the onset of muscle soreness.
Sources of vitamin C are:
Yellow bell peppers 1 pepper 568% DV a great source
Kale 1 cup chopped 134% DV a great source
Strawberries 1 cup sliced 162% DV a great source
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