Food that strengthens bones and joints
Getting the calcium and vitamin D that you need for healthy bones is easier than you think. But before you raid the dairy aisle on your way to stronger bones, you need to ask yourself: “How much calcium do I need anyway?” And hint: It’s not always about dairy!
Did you know calcium is the most abundant mineral in the body? 99% of the body’s calcium is stored in the bones and teeth where it supports their structure and function. The bone itself undergoes continuous remodelling, with constant resorption and deposition of calcium into new bone and one important thing to note is this balance changes with age.
The Recommended Dietary Allowance (RDA) for calcium is 1000 milligrams a day for men and women under 50, and 1200 milligrams a day for those older than 50. In order for your body to absorb calcium your body also needs magnesium, vitamin D and vitamin K. So, food sources are preferred over isolated calcium supplements and tastier too. We’ve put together a list of calcium-rich foods that are easy to add to your diet so you can avoid drowning in dairy or choking down supplements and naturally consume the mineral through your food.
Yoghurt. One cup of yoghurt is a tasty way to get your daily dose of calcium. Protein packed Greek yoghurts are delicious, but these varieties tend to contain less calcium and little, if any, vitamin D. So next time you’re in the dairy isle opt for a creamy full cream or fat free plain yoghurt.
Milk. A glass of milk provides you with 30% of your daily dose of calcium. Not really a milk and cereal kind of person? Try blending it in a smoothie or a creamy sauce with your lunch or dinner.
Spinach. If you are lactose intolerant or don’t eat dairy products then spinach is your new best friend! Just one cup of cooked spinach contains almost 25% of your daily calcium dosage. Plus, it’s loaded with fibre, iron and vitamin A.
Orange Juice. We all know oranges for their immune-boosting vitamin C, but did you know that there are a whole 74 milligrams of calcium in one large orange and 27 milligrams in a cup of OJ?
Broccoli. Just 1 and a half cups of cooked broccoli contains 93mg of calcium, and believe it or not it contains nearly twice as much vitamin C as an orange! How’s that for an immune-booster?
Sardines. One 100g tin of these salty little fish contains 351 milligrams of calcium. They make a tasty addition to a salad or pasta. Plus, they’re also an amazing source of vitamin B-12 and vitamin D which is essential for healthy bones!
Tofu. For our vegan friends tofu is not only a source of protein, but turns out it’s a great source of calcium too. With a whopping 434 milligrams of calcium in just half a cup, tofu makes a versatile calcium boosting option to add to your dishes.
Butternut Squash. Not only is this vibrant veggie packed with calcium, it’s also rich in bloat-banishing potassium and carotenoids that fight heart disease, asthma, arthritis and promotes healthy vision. With 84 milligrams in just one cup, this super veggie has it all. Pop it in the oven with some olive oil and spices or make it into a yummy soup.
Next time you’re in the grocery store, or ordering out, try make one of these calcium rich foods a main ingredient to help keep your bones and body healthy and strong!