How a Teenager's Diet May Help Prevent Osteoporosis
- Nina Thomas
- Apr 22, 2023
- 3 min read
Updated: Apr 26
I work with clients affected by osteoporosis and sometimes consider how their adolescent diet might have prevented the condition.
Bones develop quickly in the teenage years, with 40-60 percent of peak bone mineral content being laid down in adolescence and 80-90 percent of the skeleton being formed by the age of 18 years.
A good diet in the teenage years can increase bone mineral density, which promotes healthy bones later in adult life, helping to prevent conditions like osteoporosis.
Calcium increases bone mass and plays a role in preventing osteoporosis. As bone mass is laid down during adolescence, calcium intake as an individual nutrient is vital for teenagers. When calcium intake is insufficient, the body may begin to withdraw calcium from the bones, leading to a decrease in bone density and increasing the risk of osteoporosis later in life.
This mineral is found in good supply in a variety of dietary sources. One of the most well-known sources of calcium is dairy products. Milk, cheese, and yogurt are particularly rich in calcium, making them vital components of many diets, especially for individuals looking to strengthen their bones and teeth. With the optimum diet, the bioavailability of calcium in dairy is high, meaning that the body can efficiently absorb and utilise it.
In addition to dairy, calcium is also present in a range of other foods. Whole grain breads, in particular, can contribute to calcium consumption while also offering additional health benefits such as fibre and essential vitamins. Though we don't need to be too concerned if a teenager does not like brown or granary bread and favours white bread. As part of our food legislation, all white flour in the UK is fortified with calcium (as well as iron, niacin, and thiamine), which helps to enhance the nutritional profile of white bread, providing an easy way for individuals to increase their calcium intake.
Green leafy vegetables are another excellent source of calcium, particularly for those who may be lactose or wheat intolerant or follow a vegan diet. Vegetables such as kale, broccoli, and bok choy contain significant amounts of calcium. These vegetables not only provide calcium but also come packed with other vital nutrients, including vitamins A, C, and K, as well as being antioxidant powerhouses that contribute to optimum health.
Of greater importance may be the relationship between calcium and vitamin D when it comes to bone health. Amongst the numerous roles that Vitamin D plays in the human body, one of its most crucial functions is in the active transport of calcium across the gut membrane. When Vitamin D is present, it binds to specific receptors in the intestinal cells, which leads to the upregulation of several proteins, such as calbindin, that facilitate the transport of calcium. This process is vital for maintaining adequate levels of calcium in the bloodstream, which is necessary for various physiological functions, including bone health, muscle contraction, and nerve transmission.
A potential vitamin D deficiency, leading to poor calcium absorption, may lead to calcium deficiency and hence reduced musculoskeletal health. The recommended 10 µg/day in the UK should be achieved via the diet, supplementation, or exposure to sunlight. Dietary sources include fish, red meat, liver, egg yolks, fortified cereals & spreads, and some mushrooms.
Therefore, emphasising an optimal diet during the teenage years, with a focus on adequate calcium and vitamin D intake, can be beneficial in later life, particularly for maintaining good musculoskeletal health.
If you would like help achieving optimal nutrition at your life stage, please contact me to see if my nutrition services may help you and your family.
Nina Thomas
Registered Associate Nutritionist
07958 765337
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