Many interventions for musculoskeletal health center around exercise. Patients are encouraged to increase physical activity, participate in strength training, and do certain types of training. But diet is also important, and several nutrients contribute to optimal muscle, bone, and connective tissue health.
Calcium and Vitamin D for Musculoskeletal Health
Two of the most well-known nutrients for musculoskeletal health are calcium and vitamin D. In addition to being one of the most abundant minerals we consume, calcium is also a major structural component of bones. Supports tissue health by maintaining tissue strength and flexibility.
Vitamin D is important for bone growth and remodeling. Calcium absorption also improves when consumed in moderation. This makes both nutrients essential for the development and maintenance of musculoskeletal health.
Foods rich in calcium include yogurt, orange juice, sardines, milk, and tofu. Foods high in vitamin D include trout, salmon, mushrooms, and milk. Spending time in the sun also helps increase vitamin D levels. the study suggest Five We recommend 30 minutes of sun exposure each day without sunscreen, as it can inhibit your body’s ability to absorb the light rays needed to synthesize this nutrient.
Importance of vitamin K
Vitamin K is often involved in blood coagulation, but it is also involved in bone metabolism. and musculoskeletal health. Certain proteins also rely on vitamin K to support healthy bones., by Office of Dietary Supplements (ODS), two of which are osteocalcin and matrix Gla protein.
a Articles for 2023 Calcified Tissue International reports that people with higher vitamin K levels often have higher bone density and lower risk of fractures. When this vitamin is in your muscles, it may aid in energy metabolism.
Three ounces of natto, a fermented soybean, provides 708% of the daily recommended intake of vitamin K, According to ODS data. Collards, turnip greens, spinach, kale, and broccoli are also good sources.
plant-based nitrates
Another nutritional strategy to improve musculoskeletal health is to consume more plant-based nitrates. Their exact mechanism of action is still unknown. 1 sheet the study suggest These bioactive phytochemicals improve mitochondrial function in skeletal muscle and may even aid muscle oxygen uptake.
Leafy greens like spinach and lettuce are great sources of nutrients, but also consider parsley, fennel, radishes, and Chinese cabbage. When looking for vegetables that are high in nitrates, study found Leafy vegetables are the best, followed by root vegetables and then fruit vegetables.food grown in In the fall, they tend to be richer in nitrates than those grown in the fall. In the spring, cooking can reduce the nitrate content.
omega 3 fatty acids
Often touted for their ability to improve cardiovascular health, research supports that omega-3s can help maintain optimal health. musculoskeletal health.according to 2019 articles Frontiers in Nutrition reports that these fatty acids support muscle health by reducing muscle loss due to disuse and aging.a 2023 survey Fatty acid intake is associated with increased bone density.
Foods high in omega-3 include fish such as herring, salmon, tuna, mackerel, and sardines. In addition to flaxseed oil and canola oil, chia seeds are also a good source.
Consume adequate protein for musculoskeletal health
Adequate dietary protein intake promotes bone mass growth during development. and Preserve this mass with age To contributeS to musculoskeletal health. It also plays an important role in muscle size and strength.
One study A study of 8,070 adults aged 60 and older found that consuming 1 gram of protein per kilogram of body weight per day reduced the risk of age-related impairments.other the study It adds that consuming adequate amounts of calcium also improves the positive effects of protein on bone muscle density.
Many animal foods are rich in protein, including meat, fish, eggs, and dairy products. Protein-rich plant foods include lentils, peas, beans, nuts, and seeds.
final thoughts
Exercise is important for musculoskeletal health, but so is getting enough of the right nutrients. to maintain Patients with strong bones, muscles, and connective tissues need protein, omega-3 fatty acids, Plant-based nitrates, calcium, and vitamins D and K.
