“I’m only 30…?!” My partner protested, disinterested in his own trusty scaffolding….
Surprisingly, at 30 years of age you have reached peak bone mass, so it’s time to start thinking about using or losing it!
Before we delve in to nutrition, it’s important to note that physical activity is equally important in keeping your bones strong and reducing your risk of osteoporosis, falls and fractures. That being said, a good diet is paramount to supporting your physiology and ensuring your body functions at its best.
Key Nutrient 1. Calcium
Calcium is THE nutrient for strong bones!
Not only that, it enables our blood to clot, our muscles to contract and our heart to beat. 99% of this glorious substance is stored in the bones and teeth. This means that insufficient calcium in the blood (from diet) will cause your body to start using up this precious calcium store, the wrong meaning of “using it”.
So how much calcium do you need?
It is best to spread your calcium intake throughout the day as your body can struggle to absorb too much in one go.
Here’s an easy guide to your daily recommended calcium intake:
Table 1 Figures based on Western Europe, American and Canadian data. Source FAO/WHO: Human Vitamin and Mineral Requirements, 2002.
The top foods to help you reach your daily recommended calcium intake:
Milk & cheese; opt for whole-milk and un-processed, organic and sustainable sources e.g. goats’ cheese, feta and cottage cheese
Green, leafy vegetables e.g. broccoli, cabbage, kale and okra (lady fingers)
Despite popular belief spinach is not a contender as it contains a substance called oxalate, which binds to calcium and makes it unavailable for absorption
Sweet potatoes
Soy beans
Calcium-set tofu
Sesame seeds and tahini
Pulses – especially white beans
Chia seeds
Sunflower seeds
Soy drinks with added calcium, fortified rice and oat drinks
Nuts; especially brazil and almonds
Oranges, apricots and dried figs
Calcium fortified orange juice
Here’s a handy guide to what that might look like:
Key Nutrient 2. Vitamin D
Vitamin D is the Robin in our dynamic duo.
It helps to regulate the amount of calcium and phosphate in the body. Unlike most other nutrients, where a whole-foods diet is considered the preferable approach to getting your daily dose, everyone is recommended, by the NHS, to also take a daily supplement of Vitamin D. This is because the sun isn’t strong enough in Autumn and Winter for your body to make sufficient quantities and getting Vitamin D from food alone is actually quite a challenge.
So how much Vitamin D do you need?
Here’s an easy guide to your daily recommended intake:
Table 2 Figures based on Western Europe, American and Canadian data. Source FAO/WHO: Human Vitamin and Mineral Requirements, 2002.
The top foods to help you reach your daily recommended Vitamin D intake:
Oily fish; especially salmon, sardines and mackerel
Eggs
Fortified drinks and cereals e.g. orange juice and soy milk
Fortified mushrooms; yes, you can buy Vitamin D mushrooms!
Some healthy “brownie” points
If you can up your calcium and vitamin D intake you’re doing brilliantly. If you want to go one step further take a look at a few extra tips for long-lasting, strong bones.
Adequate dietary protein is important. Try eating organic, grass-fed and sustainable meat and fish, legumes, soy products, grains, nuts and seeds.
Vitamin K is essential for the correct mineralization of bones. You can get this from leafy green vegetables such as lettuce, spinach and cabbage.
Zinc aids bone tissue renewal and mineralization. Get your zinc from organic, grass-fed and sustainable meat and fish, legumes and whole grain cereals.
Caffeine and salt increase calcium loss from the body, so eat in moderation.
Sources
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