Most people are unaware that their bones play an important role in their overall health. Bones not only give the body a frame that let us move; they store minerals vital to the function of other life-sustaining systems.

According to the Office of the Surgeon General, an estimated 10 million Americans over age 50 have osteoporosis – thinning of the bones – while another 34 million are at risk. The National Osteoporosis Foundation states that approximately one in two women, and up to one in four men over 50 will suffer an osteoporosis-related fracture in their remaining lifetime.

Bone health needs to be a priority for people of all ages. One simple way to improve bone health is to make sure your diet includes bone-building nutrients such as calcium, Vitamin D and phytonutrients.

According to a newly released report by the Nutrilite Health Institute, “America’s Phytonutrient Report: Bone Health by Color,” Americans who fall short in meeting their daily fruit and vegetable intakes are also likely missing out on other nutrients that contribute to bone health.

According to Dr. Keith Randolph, technology strategist for Nutrilite, “It’s like a double impact: if you fail to eat enough fruits and vegetables, you are also likely not getting enough bone-building nutrients like calcium and vitamin D from all food sources in your total diet either.”

Along with vitamins, minerals and fiber, fruits and vegetables contain plant-based compounds known as phytonutrients that research suggests provide a range of potential health benefits, including bone health. “The research highlights the importance of the variety of the fruits and vegetables,” says Randolph. “Everyone can benefit by eating fruits and vegetables that span a broad color spectrum.”

Here are some foods that provide phytonutrients for each color category.

• Green – phytonutrients: EGCG, lutein/zeaxanthin, isoflavones. Key food sources: tea, spinach, soybeans.

• Red – phytonutrients: lycopene. Key food sources: tomatoes and tomato products.

• White – phytonutrients: quercetin. Key food sources: onions.

• Yellow/Orange – phytonutrients: beta-carotene, hesperitin, beta-cryptoxanthin. Key food sources: carrots, oranges and orange juice.

“Bone is an active tissue in the body,” says Amy Hendel, Nutrilite’s phytonutrient coach. “And fortunately, just like other muscles and tissues, there are ways adults of all ages can protect and keep their bones healthy.”

Hendel, a registered physician assistant and health/wellness expert, offers the following tips to help you promote better bone health:

• Eat a calcium and vitamin D-rich breakfast. Start your day with breakfast foods such as lower-fat dairy, soy milk, yogurt and calcium-fortified orange juice and cereals for bone-healthy nutrients.

• Add color to your meals. Toss some phytonutrient-rich foods into meals. If you like soup, consider adding kale, broccoli or turnip greens, which also provide bone-building calcium.

• Exercise. Keep in mind that diet alone will not keep your bones dense and strong. A weight-bearing exercise program that includes walking, jogging or running, and use of free weights, is important for bone health.

• Meet the Daily Phytonutrient Goal. A good goal for most individuals is to consume 10 servings of fruits and vegetables daily. For those having trouble getting enough fruits and vegetables into their diet, natural, plant-based supplements which contain phytonutrients can help close the phytonutrient gap.

– Courtesy of Family Features