When you think of nutrients that help to keep your bones healthy the first that comes to mind is probably calcium – and you’d be right! But vitamin D and vitamin K2, shouldn’t be far behind.
Vitamin K2
Vitamin K2 is a fat soluble nutrient involved in the body’s ability to produce, and maintain normal healthy bones, through the formation of osteocalcin – a protein produced in bone matrix.
Osteocalcin binds with calcium and results in calcium being deposited into bones and bone mineralization.
Where to get it: Cheese, cheese curd, natto (a fermented soya bean product), meat and egg yolks
Calcium
Calcium is essential for the growth, development and maintenance of normal healthy bones.
Sufficient calcium intake throughout life is needed to achieve optimal bone mass. Unfortunately though, less than half of all Australians get their daily recommended intake of calcium.
Where to get it: Dairy products, salmon & sardines – with bones, tofu, broccoli, and bok choy
Vitamin D
Vitamin D helps with the absorption of calcium (and phosphorus) during digestion from the intestines, and promotes the production of osteocalcin – which plays a role in bone mineralization,
Where to get it: Sun exposure (10 to 15 minutes a day outside peak UV times), fatty fish, beef, butter, eggs, and cod liver oil
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