Rather than taking minerals in a supplement form, it's important to get these minerals from real food. The minerals important for bone health include, calcium, magnesium, phosporus as well as vitamin D. Apart from the diet, regular weight bearing physical activity can also help to build bone and lead to a higher bone mineral density.
Vitamin D is easy to get, however, research shows that many Australians are vitamin D deficient. This has been attributed to the public health message of slip, slop, slap, where many Australians are constantly applying moisturisers, sunscreen, and make up with SPF 15+ or more. Whilst too much sun is bad for us, we do need a little to activate the vitamin D found in the fat tissue just below our skin.
Calcium, magnesium and phosporus are found in foods such as dairy (milk, cheese, yoghurt), nuts and seeds, green leafy vegetables, legumes, whole-grain breads and cereals. A well-balanced, varied diet will ensure you are getting enough of these nutrients to optimise bone health.
For more specific advice I would recommend you see an Accredited Practising Dietitian (APD). To find an APD near you head to the Dietitians Association of Australia's website (www.daa.asn.au)
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