ESSENTIALS 6: BONE HEALTH
#6.3 Eating for good bone health
Podcast Episode available
What’s the first thing you think of when considering nutrition for Bone Health?
Calcium is most people’s first thought when we talk about bone health. However Calcium isn’t just for strong bones. It also assists brain function and the nervous system amongst other things. It also works with Vitamins D & K and magnesium. These are required to effectively absorb calcium.Most of us consider calcium to be the number one nutrient for bone health. However, this is not the case as we will discuss. Of course, calcium is a necessary nutrient to help us have good bones but has many other health benefits we may not have realised!
WHERE DO WE GET CALCIUM FROM?
We think firstly of dairy products which are of course a great source. However, they are not the only source and if someone doesn’t tolerate dairy, they are able to get calcium from other sources. As with everything a balance of all good nutrients is key.
Some people who can’t tolerate cows milk can tolerate cheese/yoghurt etc.
SOURCES OF CALCIUM
• Milk, Cheese and other dairy foods
• Green leafy vegetables – such as Broccoli, Cabbage and Okra
• Soya Beans
• Tofu
• Soya drinks with added calcium
• Nuts
• Bread and anything made with fortified flour
• Fish where you eat the bones – such as sardines and pilchards
• Fermented dairy – Kaffir, Yoghurt (with live cultures)
We need approximately; 1000mg calcium per day rising to 1200mg per day for women aged 50+
LEVELS OF CALCIUM IN EVERYDAY FOODS;
200ml milk = 200mg
125g pot plain yoghurt = 200mg
120g tofu = 200mg
50g tin sardines =200mg
2 dried figs =100mg
200g baked beans = 100mg
110g broccoli = 50mg
40g watercress =50mg
Heaped tsp tahini =100mg
10 whole almonds = 50mg
75g while bread pitta = 100g
SOURCES OF VITAMIN D
Sunlight, Oily fish, Foods fortified with Vitamin D (cereals), Eggs (yolk), Cheese, Some meats
SOURCES OF VITAMIN K
Green leafy vegetables – Kale, Spinach, Sprouts, Broccoli, Cabbage
Fish, Liver, Meat, Eggs, Cereals (smaller amounts in these)
SOURCES OF MAGNESIUM
Dark chocolate (75% cocao and over), Avacados, Nuts, Legumes, Tofu, Seeds, Wholegrains, Bananas and some fatty fish
WHAT ELSE CAN WE EAT FOR GOOD BONE HEALTH?
• Oily fish (twice a week), Sushi
• Cooked greens – Broccoli, Cauliflower, Spinach, Sprouts, Seaweed
• Fermented soy
• Miso soup
• Tamari as a seasoning
• Yoghurt with live cultures
• Other fermented foods – Sauerkraut, Kimchi, Kaffir, Kimbucha (pro biotics)
• Prunes 2-3 per days (smoothie with berries, seeds etc)
• Adequate water
• Mushrooms (vitamin D)