Boron:
A trace mineral, boron supports the production of the bone-protecting hormones estrogen, testosterone and DHEA and may support calcium absorption.† Boron may help prevent bone loss and may also prevent urinary calcium excretion.† Food sources of boron include: raw avocados, nuts, peanut butter and prune juice.
Copper:
A promoter of bone mineralization, copper can bolster bone health.† In fact, in a 2-year double-blind trial on middle-aged women, found that copper supplementation (compared with a placebo) supports bone health.†. A dietary deficiency may help pave the way to an unhealthy skeletal bone. Food sources containing copper are: organ meats, nuts, seeds, cocoa and whole grains.
Fluoride:
This trace mineral helps to stimulate the bone remineralization and is necessary for normal skeletal development.† Sources of fluoride include some teas as well as fish.
Iron:
The mineral iron supports enzyme function that, in turn, supports optimal bone structure and strength.† You can get iron by eating meat and poultry as well as a variety of fruits and vegetables—especially green, leafy veggies.
Manganese:
This mineral is important for supporting the creation of bone’s connective tissue components.† If the body doesn’t get enough manganese, then low bone mineral density and weak bones can ensue. Legumes, nuts, teas and whole grains supply dietary sources of manganese.
Phosphorous:
Phosphorous supports bone building—and it stands to reason since about 85% of phosphorous in our bodies is found in our bones.† In fact, a form of phosphorous—phosphate—makes up more than 50% of our bone mineral mass. Foods containing phosphorous include: milk, yogurt, cheese, peas, meat and eggs. Beware of too much phosphorous intake—especially from poor sources such as sodas and processed foods—as it can interfere with calcium absorption.
Silicon:
Silicon may support higher bone mineral density as well as support the synthesis of connective tissue elements of the bone.† A deficiency in silicon may result in bone abnormalities. In one clinical trial, supplementing with organic silicon resulted in increased bone mineral density of the femur in postmenopausal women.† Silicon food sources include: apples, oranges, cherries, raisins, almonds, peanuts, raw cabbage, onions, carrots, pumpkin, red beets, celery, cucumber, fish and honey.
Vanadium:
This trace mineral may be a great contributor to bone health.† Research suggests that the lack of vanadium may be detrimental to proper skeletal development. Additionally, vanadium appears to jumpstart the synthesis of collagen, which is essential for bone strength and flexibility.† You can get vanadium from foods like meat, mushrooms, olives, radishes, fish and snap beans.
Zinc:
Like magnesium, zinc plays a supporting role in bone mineralization and slowing bone loss.† Red meat, poultry, legumes and nuts are good food sources of zinc.