Potassium salts improve bone health and limit osteoporosis risk

The potassium salts (bicarbonate and citrate) play an important part in improving bone health, says research published in Osteoporosis International, and the good news is that they are plentiful in fruit and vegetables.
The study is the first to show that potassium salts reduce bone resorption, the process by which bone is broken down, so therefore increase their strength. And high intake of potassium salts was found to lower the excretion of calcium and acid in urine.
“This means that excess acid is neutralised and bone mineral is preserved,” explains Dr Helen Lambert, lead author. “Excess acid in the body, produced as a result of a typical Western diet high in animal and cereal protein, causes bones to weaken and fracture. Our study shows that these salts could prevent osteoporosis, as our results showed a decrease in bone resorption.”
Bone resorption and bone formation is a natural process that allows bones to grow, heal and adapt. But in osteoporosis, more bone is broken down than is built up, leading to fragility and fractures.
This study shows that eating more fruits and vegetables could be a way to improve the strength of our bones and prevent osteoporosis.
Vegetables high in potassium are spinach, potatoes (with skin), sweet potatoes (with skin), sprouts and asparagus. And fruits to go for are banana, papaya, mango, kiwi and orange.

Image credit: Jason Bachman