![\"\"](\"https:\/\/notrechiro.com\/wp-content\/uploads\/2019\/12\/Protein-300x300.jpg\")
Why it\u2019s important:<\/h6>\n
Protein is necessary to gain bone mass during childhood and adolescence, and helps to preserve bone mass as we age.<\/p>\n
Foods High in Protein:<\/p>\n
- \n
- Fish \u2013 e.g. salmon, mackerel, sardines<\/li>\n
- Legumes \u2013 e.g. kidney beans, lentils<\/li>\n
- Chicken<\/li>\n
- Nuts and seeds \u2013 e.g. almonds, cashews, pine nuts, flaxseed<\/li>\n
- Dairy \u2013 e.g. Greek yogurt, cottage cheese<\/li>\n
- Eggs<\/li>\n<\/ul>\n
Fruits et l\u00e9gumes (4)<\/span><\/h5>\n
![\"\"](\"https:\/\/notrechiro.com\/wp-content\/uploads\/2019\/12\/vegetables-300x300.jpg\")
Why they\u2019re important:<\/figcaption><\/figure>\n Why they\u2019re important:<\/h6>\n
Adding fruits and vegetables to your diet has many benefits to your health. They contain an array of vitamins, minerals, antioxidants and alkaline salts. Studies have shown higher fruit and vegetable consumption is associated with positive effects on bone density in elderly men and women (5).<\/p>\n
Magnesium (4)<\/span><\/h5>\n
Why it\u2019s important:<\/h6>\n
Do you know that magnesium plays an important role in forming bone mineral? In fact, magnesium contributes to the structural development of bone. As you age, magnesium absorption decreases, and may increase risk of fractures.
\nFoods High in Magnesium:<\/p>\n- \n
- Green vegetables<\/li>\n
- Legumes<\/li>\n
- Fish<\/li>\n
- Nuts & seeds<\/li>\n<\/ul>\n
Vitamin K (4)<\/span><\/h5>\n
Why they\u2019re important:<\/h6>\n
Maybe this is one you haven\u2019t considered. We think about adding vitamin C and vitamin D to our diet, but vitamin K is equally important. Vitamin K is needed for the mineralization of bone.
\nFoods High in Vitamin K:<\/p>\n- \n
- Lettuce<\/li>\n
- Spinach<\/li>\n
- Cabbage<\/li>\n
- Soya bean products<\/li>\n<\/ul>\n
Zinc (4)<\/span><\/h5>\n
Why it\u2019s important:<\/h6>\n
For bone tissue to renew and mineralize, zinc is required. Severe deficiency is usually associated with caloric and protein malnutrition, and contributes to impaired bone growth in children. Milder degrees of zinc deficiency have been reported in the elderly and could potentially contribute to poor bone structure due to its role in regulation of bone formation and resorption. You can supplement with zinc, but there are also ways to add it into your regular diet.
\nFoods High in Zinc:<\/p>\n- \n
- Red meat<\/li>\n
- Poultry<\/li>\n
- Whole grain cereals<\/li>\n
- Legumes<\/li>\n<\/ul>\n
![\"\"](\"https:\/\/notrechiro.com\/wp-content\/uploads\/2019\/12\/recipe-book-feature-1200x769.jpg\")
\nThese are just a few nutrients to consider as you prepare your food for the day. Adding some key elements to your diet could help play a preventative role with certain MSK conditions, especially as you age.<\/p>\nFind out how your chiropractor can help you prevent MSK conditions.<\/p>\n
Consult your chiropractor <\/a>
\n<\/span><\/h5>\n![\"chiro1\"](\"https:\/\/notrechiro.com\/wp-content\/uploads\/2014\/02\/chiro1.png\")
<\/h4>\n” For a healthier world “<\/span><\/h5>\n
<\/p>\n
Sources:
\n1. International Osteoporosis Foundation, Nutrition, https:\/\/www.iofbonehealth.org\/nutrition.
\n2. https:\/\/bjdonline.org\/public-and-patient-education\/
\n3. International Life Sciences Institute, Healthy Lifestyles, Diet, Physical Activity, and Health: Europe Concise Monograph Series, https:\/\/www.ilsi.org\/Europe\/Publications\/ILSIcm11-004_Diet08.pdf.
\n4. International Osteoporosis Foundation, Nutrition, https:\/\/www.iofbonehealth.org\/nutrition.
\n5. Tucker KL, Hannan MT, Chen H, et al. (1999) Potassium, magnesium, and fruit and vegetable intakes are associated with greater bone mineral density in elderly men and women. Am J Clin Nutr 69:727-736
\n6. CCPA
\n<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"Are you eating to maintain a healthy body? Currently, 1 in 4 people suffer from musculoskeletal (MSK) conditions, and these conditions increase with unhealthy lifestyle choices. In previous blog posts, we have discussed ways to not only prevent MSK conditions,<\/p>\n","protected":false},"author":1,"featured_media":8391,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","footnotes":""},"categories":[94,1,77],"tags":[],"class_list":["post-8366","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advice","category-non-classifiee","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/posts\/8366","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/comments?post=8366"}],"version-history":[{"count":8,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/posts\/8366\/revisions"}],"predecessor-version":[{"id":8389,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/posts\/8366\/revisions\/8389"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/media\/8391"}],"wp:attachment":[{"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/media?parent=8366"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/categories?post=8366"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/notrechiro.com\/en\/wp-json\/wp\/v2\/tags?post=8366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}