Diets for Bones and Veins

Bone health and vascular (veins) health are two very different things, yet a healthy diet can promote the overall well-being of your body and should be the number one preventative health method that everyone uses to keep their bones and veins healthy. However, it is important to remember that diet alone cannot cure or prevent disease and health disorders---the basic principles of good health, including regular exercise, still apply to help keep your bones and veins as healthy as possible.

Bone Nutrients

• Supporting good bone health is easy---the basic nutrient required is calcium, which can be found in dairy products like milk, cheese and yogurt. Green leafy vegetables, including spinach, Swiss chard and broccoli also contain quite a bit of calcium. However, calcium cannot be absorbed without vitamin D, so make sure you're getting enough of that, too. There really aren't many good dietary sources for vitamin D, but spending only 5 to 10 minutes in the sun (without sunscreen) at least 3 times per week will help your body make enough vitamin D for good bone health.

  If you choose to take a calcium supplement instead of getting it exclusively through diet, then you should make sure you're taking a vitamin D supplement as well---often you can find a combined calcium/vitamin D supplement that will ensure you're getting the recommended daily amounts. Either way, you should also avoid caffeine, phosphates (often found in soda) and excessive amounts of alcohol since all of these things inhibit calcium absorption and can even draw calcium out of your bones.

Vein Nutrients

• Vitamin C, vitamin E, and zinc have all been found to support good vein health, and these nutrients are easy to incorporate into your diet. Strawberries and raspberries both have high levels of vitamin C and zinc, and are delicious too. Almonds, sunflower seeds and tomatoes are all good sources of vitamin E, and tomatoes have vitamin C, too.

  Additionally, it is important to avoid foods high in salt or cholesterol, as these substances can contribute detrimentally to vein health. Getting a lot of fiber is also important for veins, as increased vascular stress from chronic constipation can counteract any vascular health benefits you may be getting from vitamins and minerals.

Working Together

• However, you can choose to take a multivitamin with vitamins C, D, E, calcium and zinc in it, as well. This may be a better option for you if you are at risk for or already have cardiovascular disease. Recent research indicates that too much calcium can increase the risk of vascular events (i.e., strokes, myocardial infarction, etc.) and the risks to your cardiovascular health may outweigh the benefits to your bone health.

  While a generally healthy diet can help prevent a lot of bone and vein problems, be sure to discuss any dietary changes with your physician and/or dietician to ensure that you are eating the best foods for you within the comprehensive picture of your current health, health risks, weight and physical activity levels.