Calcium Rich Foods to Keep our Bones Healthy

Osteoporosis: Top ten calcium rich foods to Keep our Bones Strong

As we age our bones become thinner and lose their density, and this process excelerates after we reach menopause. There are certain foods we should include in our daily diet to improve our bone density.

Calcium helps to keep our bones strong, but you also need vitamin D to help your body absorb the calcium.

If you're approximately 50, give or take a decade (and I have a feeling you are), then you need 1,500 mg of Calcium and 800 IU's of Vitamin D.

1 cup of Yogurt, milk, fortified soy beverage and fortified orange juice, cheese (size of your thumb) have just over 300 mg of calcium. Sardines and salmon have just about 200 mg per serving. Green leafy vegetables have about 50 to 125 mg per 1/2 cup.

Nuts and seed vary in their calcium amounts, but typically you can find roughly 100 to 200 mg of calcium per handful.

Vitamin D

Vitamin D increases calcium absorption by as much as 30 to 80%.

It is made in our skin after sun exposure (difficult to get enough of in many parts of the world) and it is also present in small amounts in eggs and fish. However, it is difficult to get enough Vitamin D from food alone. My favorite method is to buy fortified orange juice with calcium and vitamin D, and spend some time outdoors before or after the midday sun. Be sure to apply sunscreen to your face to keep it young and beautiful.

Nuts and Seeds.
Yoghurt and cheese.
Sardines.
Green-leafy Vegetables.
Calcium Supplements.
Fortified Orange Juice.
Soy foods.
Milk.

These foods will all be included in my recipes.

You should try to get your nutrients from real whole foods rather than supplements and tablets (although there are times when "real" just isn't good enough).

If you smoke , you are at an additional risk of osteoporosis and you may want to seek some advice and assistance to quit.

Go to Diet for Menopause for more recipes

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