Beyond milk: Vitamin C and nuts also boost bone health, says nutritionist

While milk is often considered the primary source for calcium, nutritionist Kao Min-min emphasizes that a broader range of nutrients is vital for robust bone health. Fruits rich in Vitamin C and various nuts also play a significant role in strengthening bones, challenging the notion that calcium alone is sufficient.

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Bone formation, maintenance, and development require different nutrients. In addition to calcium, foods rich in Vitamin C and nuts are also good helpers for bone health.

Kao outlined six critical nutrients essential for bone formation, maintenance, and development. These include calcium, the primary building block for bones and teeth; high-quality protein, crucial for the body's structural tissues and collagen; and Vitamin D, which aids calcium absorption. The list also features Vitamin K, important for directing calcium to the bones, magnesium, involved in bone metabolism, and Vitamin C, which promotes collagen formation for a healthier bone structure.

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Calcium is the main raw material for bones. While supplementing calcium won't make children grow taller instantly, insufficient calcium intake can still affect bone health and is indispensable for the growth period.

For optimal bone health and growth, Kao advises a balanced diet incorporating these nutrients. She highlights that while calcium intake is important, especially during growth periods, it must be complemented by sufficient protein, Vitamins D and K, magnesium, and Vitamin C. Foods like dairy products, small dried fish, sesame seeds, lean meats, fish, eggs, shiitake mushrooms, and dark green vegetables are recommended sources.

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Vitamin D helps absorb calcium and maintain normal bone development. In addition to dietary sources like dried shiitake mushrooms, egg yolks, and fish, don't forget moderate outdoor activities to help the body synthesize Vitamin D through sun exposure.

Beyond dietary intake, Kao stressed the importance of lifestyle factors. Sufficient sleep and regular physical activity, particularly weight-bearing exercises, are crucial as they stimulate growth hormone secretion and bone development. Genetics and the timing of puberty also influence height and bone health, underscoring a holistic approach to maintaining strong bones throughout life.

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Bones are not just hard calcium; they also need collagen to form a framework. Vitamin C promotes collagen formation, helping to create a healthier bone structure.