Bones are more than just calcium and protein. For example, magnesium is found in bones in significant amounts and it is thought that an adequate intake of this mineral is important for bone health. Foods high in magnesium include beans, whole grains, nuts, and green leafy vegetables. Vitamin K is also important for bone health since some of the proteins in bone are dependent on this vitamin for formation. Green vegetables are especially high in vitamin K. Nondietary factors that increase thinning of bones are some medications like the aluminum-based antacids, excessive alcohol consumption and smoking.
Regular exercise helps to maintain healthy bones.
Alan Titchenal, Ph.D., C.N.S., is a sports nutritionalist in the Department of Food Service and Human Nutrition, University of Hawaii-Manoa. Joannie Dobbs, Ph.D., C.N.S., is a food and nutrition consultant and owner of Exploring New Concepts, a nutritional consulting firm. She is also responsible for the nutritional analyses indicated by an asterisks in this section.