Evidence supporting the use of: Fish
For the body system: Skeletal System (Bones)

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Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Fish, particularly fatty fish such as salmon, sardines, and mackerel, are scientifically validated sources of nutrients that support the skeletal system. The primary components of fish that benefit bone health are omega-3 fatty acids, vitamin D, and high-quality protein. Vitamin D is crucial for calcium absorption and bone mineralization, and certain fish are among the few natural food sources rich in vitamin D. Numerous studies have shown that adequate intake of vitamin D helps maintain bone density and reduces the risk of osteoporosis and fractures, especially in older adults.

Additionally, omega-3 fatty acids found in fish have been observed to modulate bone remodeling by reducing inflammation, which may otherwise contribute to bone loss. Clinical research indicates that diets high in omega-3s are associated with greater bone mineral density and improved bone strength. The protein content in fish also provides essential amino acids necessary for bone matrix formation and repair. While fish oil supplements are commonly used, consuming whole fish offers the synergistic benefits of these nutrients. Overall, the use of fish to support bone health is supported by a substantial body of scientific evidence, earning it a high evidence rating.

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