Posted on 29 November 2022

Best foods for stronger bones 

According to the experts, we should all get a diet rich in vitamins and minerals, including vitamin D and calcium. For those worried about their bone health or diagnosed with osteoporosis, it’s essential.

Here are the vitamins and minerals you need to build stronger bones ­ and the foods you can find them in.

What vitamins do we need for stronger bones?

We should all be getting a balanced diet that’s rich in fruits and vegetables (especially leafy green ones).

For stronger bones, we should aim to get as much calcium and vitamin D as we need. Ensuring we get enough vitamin D and calcium can prevent osteoporosis and other conditions such as rickets.

But that’s not all. Eating a diet rich in vitamins and minerals can have a significant impact on overall health and well-being as well as help us to maintain a healthy weight.

Finally, you’ll have loads of fun trying new recipes to get the foods you need into your diet.

You should be able to get all the vitamins you need from a healthy diet.

How can I get enough vitamin D?

Adults need 10 micrograms (400 International Units or IU) of vitamin D daily.

It isn’t easy to get all the vitamin D we need from our diet, and we get most of our vitamin D from the action of the sun on our skin.

From late March/April to the end of September, you can make vitamin D from sunlight by having short daily periods of sun exposure without sunscreen.

However, everyone should consider taking a daily vitamin D supplement during the autumn and winter when we cannot make vitamin D from sunlight, says the NHS.

How can I get enough calcium?

Every adult should get 700mg of calcium a day. You can take a calcium supplement, but most of us should be able to get the calcium we need from our diets.

Naturally, you’ll find that dairy products such as milk, cheese and yoghurt are excellent sources of calcium. But you can find calcium in a range of other foods, including:

  • nuts
  • soya beans
  • tofu
  • leafy green vegetables (not including spinach
  • Small fish, including sardines and pilchards

You may hear that spinach has got lots of calcium in it. It does, but it also contains oxalate, which stops calcium from being absorbed. In this case, it could do more harm than help.

What are fortified foods?

Fortified foods are those that have added vitamins and minerals. This makes them a great source of calcium and vitamin D. Fortified foods have vitamins and minerals added to them to improve their nutritional profile.

Where can you find fortified foods? Pretty much anywhere!

You’ll find added vitamins, including vitamins and calcium.

  • Breakfast cereals
  • Soya milk
  • Fruit juices
  • Some milk and dairy products
  • Vitamin-enriched teas

Fortified foods are an effective way to get the nutrients that you need. However, you should be cautious about taking fortified foods at the same time as taking supplements. It could cause you to take too much, harming your health, body, and bones.

Do I need to take supplements for stronger bones?

If you’re getting the calcium you need from your diet, then you don’t need to take additional calcium, says the NHS.

Some studies have contradicted this, as we’ve reported here. Ultimately, the choice is yours, but be careful not to take too much calcium.

On the other hand, the vitamin D you need is almost impossible to get from diet alone. The NHS recommends daily supplements from October to March when sunlight is hard to find.

If you’re worried about the health of your bones, it’s essential to speak to a doctor. They can provide advice about the supplements you should be taking.

When you’ve received some expert advice, you can find all the vitamin D and calcium supplements you need at Stronger Bones.

We’re on a mission to improve the nation’s bone health and help you save money at the same time. Spend over £25, and you’ll get free delivery!

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