It is well known that calcium and vitamin D are very important for maintaining strong healthy bones and warning off nasty conditions such as osteoporosis and osteomalacia. But I wanted to let you know it is not all about calcium and vitamin D- there are numerous vitamins and minerals required in the maintenance of healthy bones (both in bone formation and metabolic processes) including: protein, magnesium, phosphorus, potassium, fluoride,manganese, copper, boron, iron, zinc, Vitamin A, Vitamin C, Vitamin K and the B Vitamins.
Therefore, it is imperative that we strive to have a well rounded diet full of nutrients to keep our bones in tip top shape. I often get asked by patients who have a dairy allergy or sensitivity how they can keep their calcium levels up to scratch and I let them know dairy is not the only source of dietary calcium; there are many food out there… Try these foods to boost your bone health!
1. Sardines (with bones)
10. Pumpkin Seeds
To maximise the health of your bones you should also note that adequate vitamin D exposure and regular weight bearing exercise is also very important!
Until Next Time