Maintaining strong and healthy bones is essential for overall well-being, especially as we age. Our bones serve as the framework for our bodies, protect vital organs, and store minerals like calcium, which is critical for bone health. Although people focus on muscle mass, bones provide the scaffolding, so a body cannot be strong if the bones are not strong.
This impacts men too! 1 in 4 men over 50 will break bones during their lifetime due to Osteoporosis.
Ensuring that you get enough calcium, along with other vital nutrients, can help prevent bone-related issues such as osteoporosis, fractures (breaking a bone), and bone density (how thick your bones are) loss. Not only do I want to highlight the importance of bone health, I also want to provide practical meal and snack ideas that are rich in calcium and other key nutrients for optimal bone strength.
Why Is Bone Health Important?
Bone health is not just about preventing fractures; it’s also about ensuring your bones remain strong and dense throughout your life. Poor bone health can lead to conditions like osteoporosis, where bones become fragile and more prone to breaking.
25% of men and 50% of women aged 50, will break a bone from osteoporosis at some point in their life.
The risk of osteoporosis increases as we age, particularly in postmenopausal women and older adults. Women can lose up to 30% of the overall bone in their body during menopause. Factors such as genetics, lack of physical activity, and poor nutrition also contribute to bone density loss.
1 in 5 women die within 1 year following a hip fracture
In addition to calcium, bones rely on several key nutrients to stay strong, including:
- Vitamin D: This vitamin is crucial for calcium absorption and it is important for muscle function. Without adequate vitamin D, the body absorbs no more than 10% to 15% of the calcium from your diet.
- Magnesium: It helps vitamin D to support bone health and may help prevent osteoporosis.
- Phosphorus: Helps form and maintain bones and teeth.
- Vitamin K2: Helps to build bones and bind minerals to it.
Calcium: The Building Block of Strong Bones
Calcium is a mineral that’s essential for the development and maintenance of healthy bones. Around 99% of the body’s calcium is stored in bones and teeth, with the remaining 1% circulating in the blood to support vital bodily functions. If you don’t consume enough calcium, your body will begin to take calcium from your bones, weakening them over time.
The recommended daily intake (RDI) for calcium varies based on age and gender:
- Adults 19-50 years: 1,000 mg/day
- Women 51+ and men 71+: 1,200 mg/day
- Teens (14-18 years): 1,300 mg/day
Calcium-Rich Meal and Snack Options for Strong Bones
Including calcium-rich foods in your diet doesn’t have to be difficult. Here are some delicious meal and snack options that can help you meet your calcium needs, while also supporting other aspects of bone health:
1. Calcium-Rich Breakfast Ideas
- Greek Yogurt Parfait
- Ingredients: A bowl of Greek yogurt, 1 packet of mixed berries, 1 tablespoon chia seeds
- Why It’s Great: Greek yogurt is rich in calcium providing about 200-250 mg of calcium. Adding chia seeds boosts the fiber and omega-3 content, while berries provide antioxidants.
- Calories: ~250-300 calories
- Porridge with Almonds and Fortified Soya Milk
- Ingredients: 2 heaped scoops of porridge oats, 4 scoops of fortified soya milk, 2 tablespoons slivered almonds, and a sprinkle of cinnamon
- Why It’s Great: Fortified plant milks like soy milk are often enriched with calcium. Shake them lots before you pour or you will be giving lots of the nutrients to the wheelie bin instead of your body. Oats provide fibre, and almonds contribute both calcium (small amount) and magnesium.
- Calories: ~250-300 calories
2. Calcium-Rich Lunch and Dinner Options
- Salmon Salad with Dark Leafy Greens
- Ingredients: 1 tin salmon, mixed leafy greens (spinach, kale, or rocket), cherry tomatoes, cucumbers, olive oil, lemon juice
- Why It’s Great: Canned salmon (with bones) is an excellent source of calcium. Dark leafy greens like spinach and rocket are rich in magnesium, while kale pprovides bioavailable calcium to the body, both of which are essential for bone health.
- Calories: ~350-400 calories
- Tofu Stir-Fry with Vegetables
- Ingredients: ½ block firm tofu, broccoli, mixed peppers, carrots, onions, 1 tbsp sesame oil
- Why It’s Great: Tofu is an excellent plant-based source of calcium, especially firm tofu. Broccoli and other vegetables provide additional nutrients like vitamin K and magnesium.
- Calories: ~350-400 calories
3. Calcium-Rich Snack Options
- Cottage Cheese with Fruit
- Ingredients: cottage cheese, pineapple or berries
- Why It’s Great: Cottage cheese is a great source of calcium, offering about 150 mg per ½ cup. Pairing it with fruit adds fibre and antioxidants to your snack.
- Calories: ~150-200 calories
- Pumpkin seeds (roasted)
- Ingredients: pumpkin seeds, honey
- Why It’s Great: Dry fry your pumpkin seeds on a frying pan and drizzle on some honey. This offers lots of magnesium but also hits the spot when you fancy something sweet. By fry the punpkin seeds the nutrients within them become more available to the body.
- Calories: ~200 calories
- Kale Chips
- Ingredients: Fresh kale leaves, olive oil, nutritional yeast (optional)
- Why It’s Great: Kale is an excellent source of calcium, and baking it into crispy chips makes for a crunchy, satisfying snack. Nutritional yeast adds a cheesy flavor and extra nutrients, including B vitamins and protein.
- Calories: ~100-150 calories
4. Calcium-Rich Smoothie
- Spinach and Banana Smoothie
- Ingredients: 1 cup unsweetened almond milk (fortified with calcium), 1 small banana, 1 cup spinach, 1 tablespoon almond butter, ice
- Why It’s Great: Spinach provides vitamin K, while almond milk provides additional calcium. The almond butter adds healthy fats and protein to keep you full.
- Calories: ~200-250 calories
Other Tips for Supporting Bone Health
While calcium is the most well-known nutrient for bone health, other nutrients are equally important. Be sure to include:
- Vitamin D: Get safe sun exposure regularly or consider vitamin D-rich foods like fatty fish (salmon, mackerel), eggs, and fortified products (milk, plant-based milks).
- Magnesium and Phosphorus: Include nuts, seeds, legumes, and whole grains in your diet to support bone health.
- Vitamin K2: Found in fermented foods like natto (fermented soybeans), as well as leafy greens, which are essential for bone mineralization.
Something special about yoghurt? An Irish study found that for each extra portion of yoghurt you eat as a woman there was a 31% lower risk of osteopenia and a 39% lower risk of osteoporosis. In men, a 52% lower risk of osteoporosis was found.
Regular weight-bearing exercises like walking, dancing, or weight training also help stimulate bone strength and density. Be sure you chat to a physiotherapist first if you have known or suspected osteoporosis. Pairing a balanced diet with an active lifestyle is key to promoting lifelong bone health.
Conclusion
Taking care of your bones should be a priority at every stage of life. By ensuring you get adequate calcium and other bone-supporting nutrients, you can maintain strong bones and reduce your risk of bone-related conditions like osteoporosis. Incorporating calcium-rich meals and snacks into your daily routine can be both delicious and beneficial for your long-term health.
If you’re looking to improve your bone health, start by adding some of these calcium-rich meal and snack options to your diet. Whether you’re eating a calcium-packed breakfast or enjoying a crunchy, healthy snack, your bones will thank you!
