Healthy bones are essential for our overall wellbeing and quality of life. Calcium, protein, and minerals play a vital role in keeping our bones strong and healthy. There are four main food groups that are rich in these nutrients and benefit bone health.
Firstly, dairy products like whole milk, nonfat milk, yogurt, and cheese are excellent sources of calcium that provide protein and other vitamins essential for overall health. Secondly, leafy green vegetables such as collard greens, kale, spinach, broccoli, dried figs, chia seeds, sesame seeds, and almonds contain calcium and other essential nutrients for bone health. Thirdly, beans and bean products like lentils, soybeans, white beans, tofu are rich in calcium protein and other minerals that support bone health. Finally, fish such as pilchard and salmon are also good sources of calcium protein as well as omega-3 fatty acids that support overall health.
As we age our bodies lose calcium which increases the risk of bone fractures osteoporosis. It’s important for individuals especially women to increase their calcium intake to keep their bones healthy prevent bone diseases. Pregnant postmenopausal women or those who are dairy intolerant may need to supplement their calcium intake under the guidance of a healthcare professional to ensure they get enough of these essential nutrients to maintain healthy bones.
