For women, maintaining optimal bone health is crucial, especially as we age and face increased risks of conditions such as osteoporosis. Bones quite literally form the framework that supports our bodies. So why not take preventive measures by eating your way to better bone health?
Calcium comes first
Calcium is a cornerstone nutrient for bone health, as it constitutes a significant portion of bone mass. Adequate calcium intake helps maintain bone density and strength, reducing the risk of fractures and osteoporosis.
Dairy products like milk, yoghurt, and cheese are renowned sources of calcium. However, for those following plant-based diets or with lactose intolerance, options like fortified plant milks, tofu, almonds, and leafy greens such as kale and broccoli offer calcium-rich alternatives.
Vitamin D does the work
Vitamin D plays a crucial role in bone health by aiding the absorption of calcium from the intestines into the bloodstream.
Sun exposure triggers vitamin D synthesis in the skin, but dietary sources like fatty fish (salmon, mackerel), egg yolks, and fortified foods (cereals, orange juice) also contribute to vitamin D intake.
Protein for support
Protein is essential for bone health as it provides the building blocks necessary for bone formation and repair. Studies have shown that inadequate protein intake may impair bone health and increase the risk of fractures.
Incorporating protein-rich foods such as lean meats, poultry, fish, eggs, dairy, legumes, and nuts into your diet supports bone structure and integrity.
Vitamin K for strength
Vitamin K plays a crucial role in bone metabolism by promoting the synthesis of proteins involved in bone mineralisation.
Green leafy vegetables like spinach, kale, and collard greens are excellent sources of vitamin K. A meta-analysis published in Osteoporosis International found that higher vitamin K intake was associated with reduced risk of hip fractures and improved bone mineral density in postmenopausal women.
Magnesium for bome density
Magnesium is involved in bone mineralization and maintenance of bone structure. Consuming magnesium-rich foods such as nuts, seeds, whole grains, beans, and leafy greens can support bone health.
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