As part of your joints, there’s a cushiony tissue that links different bone structures; it’s called cartilage. With age, that tissue tends to deteriorate, causing pain and making bones more susceptible to fracture. Simply put, those are some of the symptoms of osteoarthritis.[1]
Osteoarthritis (OA) can affect all kinds of people. But if you’re a Caucasian woman, in the menopause, and don’t exercise much, you might have a higher chance of getting OA.[2] There are additional factors that may cause it: genetic propensity, being overweight or having had injured joints before.[3]
But the good news is that there are a number of vitamins and minerals that are associated with supporting bone health; let’s find out more about them:
Calcium
Once consumed, this mineral is mostly stored in your bones and teeth. That’s what keeps their vigour and strength. Calcium is mostly found in dairy products and, surprisingly, skimmed versions have more calcium than whole milk. For those who are lactose intolerant, there are other options for taking in the required amounts. For example, you could gradually add milk to your diet, buy bread with supplementary calcium or take yoghurt instead. The bacteria found in the latter makes processing lactose easier for your body.[4]
Vitamin D
The best way to get vitamin D is through sun exposure. But with the risk of skin cancer, you should do it moderately and only at certain times of the day.[5] To minimize the risks of skin cancer, avoid the sun when it’s most potent: between the times of 1100 and 1530. And, always wear sunscreen at a factor that’s suitable for your colouring.
Vitamin C
Crucial for you bones, this vitamin is necessary for the formation of collagen. It is found in citrus fruit like lemons and oranges, and vegetables like broccoli and cauliflower. An important reminder: smokers have a hard-time absorbing their vitamin C intake.[6]
Vitamin K
Found in sources such as canola and olive oil, and is essential for the maintenance of normal bone. A curious fact is that, because it is present in such a range of foods, it’s rare to see individuals deficient in vitamin K.[7]
Vitamin B12
It is mostly found in meat, fish and poultry. That is the reason why vegetarians could develop a deficiency of this vitamin.[8] Also, fish, meat and poultry are a source of glucosamine.[9]
Footnotes
[1]MedlinePlus, Trusted Health Information for You (Page last updated on 10/28/2010). Osteoarthritis. http://www.nlm.nih.gov/medlineplus/ency/article/000423.htm
[2]Centers for Disease Control and Prevention (Page last updated on 12/29/2010). Calcium and Bone Health. http://www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html
[3]MedlinePlus, Trusted Health Information for You (Page last updated on 10/28/2010). Osteoarthritis. http://www.nlm.nih.gov/medlineplus/ency/article/000423.htm
[4]American Bone Health. Nutrition: Calcium, Vitamin D & The Other Bone Health Vitamins.http://www.americanbonehealth.org/what-you-should-know/nutrition
[5]American Bone Health. Nutrition: Calcium, Vitamin D & The Other Bone Health Vitamins. http://www.americanbonehealth.org/what-you-should-know/nutrition
[6]American Bone Health. Nutrition: Calcium, Vitamin D & The Other Bone Health Vitamins. http://www.americanbonehealth.org/what-you-should-know/nutrition
[7]American Bone Health. Nutrition: Calcium, Vitamin D & The Other Bone Health Vitamins. http://www.americanbonehealth.org/what-you-should-know/nutrition
[8]American Bone Health. Nutrition: Calcium, Vitamin D & The Other Bone Health Vitamins. http://www.americanbonehealth.org/what-you-should-know/nutrition
[9]James, Carey-Beth & Uhl, Timothy L. (2001). A Review of Articular Cartilage Pathology and the Use of Glucosamine Sulfate. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC155438
