Keep Your Bones Strong With 4 Key Nutrients

Magnesium

Magnesium is the fourth most abundant mineral in the body, and helps keep the bones strong. Adult men need 400 to 420 milligrams, and adult women need 310 to 320 milligrams of magnesium per day. Magnesium is available in foods such as nuts, beans, lentils and dairy products. For example, one ounce of almonds provides 80 milligrams of magnesium while a half-cup of pinto beans provides 43 milligrams.

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Vitamin C

Vitamin C may help keep bone from breaking down and may actually stimulate bone growth. Research from Baylor College of Medicine has shown that vitamin C can be just as important for strong bones as calcium and vitamin D. Men need 90 milligrams and women need 75 milligrams of vitamin C per day.

Orange juice is a good source of vitamin C, as it contains 93 milligrams for every 6 ounces. Eating a medium orange provides about 70 milligrams of vitamin C, and a half-cup of broccoli or strawberries contains about 50 milligrams.

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If you cycle frequently, and multiple days in a row, you should be aware that it may cause you to lose bone over time. Ensuring you're getting enough calcium, vitamin D, magnesium and vitamin C may help your bones stay strong and keep you on the road for years to come.

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