Bone development is an important health concern for individuals of all ages. In infants and young children, improper bone development can lead to stunted growth, while in adults it can cause osteoporosis, a weakening of the bone structure which makes sufferers highly prone to fractures. Luckily, research has shown that there are several steps which can be taken throughout one’s life to promote healthy bone development. These include maintaining a diet rich in calcium as well as vitamins C, A, and D, absorbing adequate amounts of sunlight, and exercising regularly.
Calcium is perhaps the most important agent in the promotion of healthy bone development. This nutrient makes up a significant part of the bones’ composition, lending them strength and solidity. For optimal bone health, adults should attempt to consume between 1,000 and 1,200 milligrams of calcium each day. Foods rich in calcium include dairy products, beans, green leafy vegetables like bok choy, and bony fish.
Several vitamins also play a significant role in healthy bone development. Among these is vitamin C, which stimulates the production of the collagen — a protein present in the connective tissue of the bones — and aids the body’s absorption of calcium. Adults should consume between 75 and 90 milligrams of vitamin C daily. Citrus fruits, pepper, tomatoes, leafy greens, and potatoes are all good natural sources of vitamin C.
Another key player in bone health is vitamin A. Like vitamin C, vitamin A is thought to aid calcium absorption. It also stimulates the production of the cells responsible for constructing new bone. Vitamin A-rich foods include liver, egg yolks, cheese, leafy greens, and orange vegetables such as sweet potatoes. The recommended daily allowance of vitamin A falls between 2,330 and 3,000 international units (IU). It should be noted that some research actually links excess consumption of vitamin A to decreased bone health.
Of all nutrients, vitamin D is perhaps the most important to calcium absorption, and is thus critical to the maintenance of strong, healthy bones. Vitamin D is found in dairy products and in some fish. It is also sometimes added to breakfast cereals. Those under 50 years of age should strive to intake 200 IU of vitamin D each day. As the bones become more susceptible to osteoporosis with age, vitamin D intake should be increased to 400 IU at age 50, and 600 IU at 70.
Adequate sunlight exposure can also play a significant role in bone development. This is because absorbed sunlight is turned by the body into vitamin D, and can thus prove a valuable alternate source of this important vitamin. Three 15-minute periods of sun exposure weekly will in most cases provide the body with its required dosage of vitamin D. It is important to note, however, that excess unprotected sun exposure can lead to skin cancer.
Finally, exercise can also contribute to healthy bone development. Regular workouts, particularly those that utilize weights, stimulate the production of bone tissue, thus strengthening the bones. This type of exercise also strengthens the muscles, creating a support system for the bones and reducing the chances of bone-related injury.
