NOVEMBER 2014 - A Fun and Delicious way to Strong & Healthy Bones

Strong bones as we well know, are the foundation of our bodies.  Unfortunately though, as we age, our bones become weaker.  It is important therefore to instil in our  children and early adults the importance of eating quality foods, rich in vitamins and minerals that our bodies require to produce strong and healthy bones.  Learning about which foods are of benefit to us and help provide our bodies with  daily essential vitamins, minerals and antioxidants can help    prevent the onset of chronic disease in the future i.e. osteoporosis, heart disease, cancer and diabetes.

This month we are looking at how we can keep our Bones Healthy & Strong, by giving some advice on foods that can be incorporated into your daily meals, which provide essential bone building vitamins & minerals. 

When we say ‘Strong Bones’ the word Calcium comes to mind.  Calcium is a critical element for bone structure. The body also needs a “helper” to assist in absorbing calcium into the blood stream and this help is known as Vitamin D3. Vitamin D3 is formed in the body through exposure to sunlight, which is why regular short periods of sunlight exposure are important for calcium absorption and helping create strong bones.  Magnesium is another important mineral for bones as it enhances the absorption and usage of calcium within the body. 

Let’s look at some foods that we can get Calcium, Vitamin D & Magnesium from:

Foods containing  Magnesium:

• Whole grains - especially Brown Rice
• Avocado
• Banana
• Dried Fruit

Foods containing Calcium:

• Kale - green leafy vegetable - Rich in calcium,  Vitamins K & C - Contains ‘sulforaphane’, a chemical with potent anti-cancer properties
• Spinach - one cup of cooked spinach contains almost 25% of the daily required calcium plus  fibre, iron & Vitamin A
• Almonds - Also contain Vitamin A, B, B6, B12, Vitamin C, E, K and Folate
• Oranges
• Cabbage - Chinese (Pak Choi / Bok Choi), Red & Green leaf
• Yoghurt - Non-fat contains 49% (%DV per cup) of the daily requirement of calcium

Foods containing Vitamin D:

• Eggs - Yolks hold the Vitamin D, also protein & Vitamin B12
• Mushrooms - lightly cooked button mushrooms also contain Vitamin B5
• Salmon - contains Vitamin D and essential fatty acids
• Cod Liver Oil

Calcium and magnesium supplements are also useful to assist in ensuring the body receives adequate bone building nutrients. Check with your practitioner, pharmacist or GP to ensure you are taking the correct supplements for your body’s requirements.

Calanna Calcium & Vitamin D 

Pharmacist Formula Extra Strength Calcium 600 & Vitamin D is formulated to help maintain healthy bones and teeth.

CALCIUM helps build bones & teeth

Supplements with calcium can assist in maintaining adequate daily levels of calcium in the body, thereby helping to reduce the risk of deficiency and osteoporosis.

VITAMIN D is important for calcium absorption in the body

Vitamin D has the added benefit of assisting muscle strength in the elderly, and this may help reduce the incidence of falls and fractures.

Vitamin D deficiency can result in decreased bone strength and density.