Orthopedic Nutrition: Eating for Strong Bones and Joints

Good nutrition can benefit all systems in the body. One example is the musculoskeletal system, which includes the bones and joints. Proper nutrition can help strengthen your bones and joints as well as your other connective tissues. Orthopedic nutrition is worth looking at with your healthcare provider to stay active and inhibited in performing daily tasks and enjoying time with your loved ones.

Let’s talk about orthopedic nutrition and what to eat for stronger bones and joints.

How Does Diet Influence Orthopedic Health?

Diet plays a crucial role in maintaining healthy bones and joints since these musculoskeletal structures need nutrients, which comes from the food you eat.

Which Vitamins and Minerals Are Important for Stronger Bones and Joints?

There are key vitamins and minerals needed by bones and joints:

• Calcium is the most crucial nutrient for bone health, and it’s important to get enough of this mineral in our diet.
• Vitamin D is essential for calcium absorption and regulating bone growth.
• Protein helps maintain muscle mass and bone strength.
• Magnesium is involved in forming new bone and converting vitamin D into its active form.
• Vitamin K contributes to bone health by regulating calcium deposition in bones and preventing calcium from accumulating in arteries
• Vitamin C is important for collagen synthesis, which is vital for joint health.
• Omega-3 fatty acids have anti-inflammatory properties and may help reduce joint pain and stiffness
• Zinc is involved in bone formation and collagen synthesis.
• Vitamin A is critical for the growth and remodeling of new bone.
• Boron is a trace mineral that may help improve bone health by increasing calcium absorption.

What Foods Should You Incorporate into Your Diet to Get All Vitamins and Minerals?

Here are some bone-healthy foods to add to your diet according to the nutrients listed above:

Calcium

• Dairy products (milk, yogurt, cheese)
• Leafy green vegetables (spinach, kale, broccoli)
• Fortified plant-based milk (soy milk, almond milk)
• Tofu
• Nuts and seeds (almonds, sesame seeds)
• Fish with bones (sardines, salmon)

Vitamin D

• Fatty fish (salmon, mackerel, tuna)
• Fortified dairy products (milk, yogurt, cheese)
• Egg yolks
• Fortified plant-based milk (soy milk, almond milk)
• Mushrooms (exposed to sunlight)

Protein

• Lean meats (chicken, turkey, beef)
• Fish
• Eggs
• Dairy products (milk, Greek yogurt, cottage cheese)
• Legumes (beans, lentils, chickpeas)
• Nuts and seeds
• Tofu and tempeh

Magnesium

• Nuts and seeds (almonds, cashews, pumpkin seeds)
• Whole grains (brown rice, quinoa, oats)
• Leafy green vegetables (spinach, Swiss chard, kale)
• Legumes (black beans, chickpeas, lentils)
• Avocado
• Dark chocolate

Vitamin K

• Leafy green vegetables (kale, spinach, collard greens)
• Broccoli
• Brussels sprouts
• Cabbage
• Fermented foods (sauerkraut, kimchi)

Vitamin C

• Citrus fruits (oranges, lemons, grapefruits)
• Berries (strawberries, blueberries, raspberries)
• Kiwi
• Bell peppers
• Leafy green vegetables (spinach, kale)

Omega-3 fatty acids

• Fatty fish (salmon, sardines, trout)
• Flaxseeds
• Chia seeds
• Walnuts
• Hemp seeds

Zinc

• Seafood (oysters, crab, shrimp)
• Lean meats (beef, pork, chicken)
• Nuts and seeds (pumpkin seeds, cashews)
• Legumes (chickpeas, lentils, black beans)

Vitamin A

• Carrots
• Sweet potatoes
• Spinach
• Liver (in moderation)
• Mangoes
• Apricots

Boron

• Nuts (almonds, walnuts)
• Legumes (beans, lentils, peanuts)
• Avocado
• Prunes
• Raisins

How Can an Orthopedic Doctor Help with Orthopedic Nutrition?

Orthopedic doctors specialize in the musculoskeletal system and can help diagnose and treat conditions related to bones, joints, and muscles. They can also advise patients on good nutrition to promote bone health through an individualized program.

Orthopedic Doctor in Little Rock, AK

For personalized advice and treatments for better orthopedic health, contact the office of Dr. William Hefley. Dr. Hefley is recognized as one of the top orthopedic surgeons in Arkansas, and together with the rest of our team, we are committed to providing you with exceptional orthopedic care.

To schedule a consultation with Dr. Hefley, call our office today at (800) 336-2412 or use our convenient online appointment request form. Our friendly staff looks forward to serving you.