Sunday, September 10, 2017

The Best Foods to Build Bone Density

The Best Foods to Build Bone Density

A healthy and balanced diet will help you to build strong bone from early age and ensure bone density throughout your life. You need enough calcium in order to strengthen your bones and vitamin D so as to help your body absorb required calcium. Poor bone density and bone health will cause such as osteoporosis and rickets and peak the risk of breaking bones from a fall later in your life.

Most people have to be able to obtain all the nutrients they need for healthy and dense bones by consuming healthy balanced diet. A good diet is one of the building blocks for strong and healthy bones, including physical activity and avoiding risk factors.

General Population

Adults commonly require 700mg of calcium on daily basis. You need to be able to ensure all the calcium intake by consuming balanced and varied diet. Good sources of calcium include the followings:

  • Cheese, milk, and other dairy foods

  • soya drinks with added calcium

  • bread and anything made with fortified flour

  • fish where you consume the bones, such as pilchards and sardines

  • green leafy vegetables, such as broccoli, cabbage and okra, but not spinach

  • nuts

  • soya beans

  • tofu

The short daily periods of sun exposure without the use of sunscreen are actually enough for most of us so as to ensure sufficient vitamin D. But everybody is suggested to take into account taking daily supplement containing vitamin D. The good sources of vitamin D include:

  • fortified fat spreads

  • fortified breakfast cereals

  • some powdered milks

  • oily fish, such as salmon,mackerel, and sardines

  • eggs

At-Risk Groups

Several groups of people are actually at greater risk of not obtaining sufficient vitamin D, and most health professionals recommend that the at-risk group had better take vitamin supplements on daily basis. These groups include:

  • all children that are aged 1 to 4 years old

  • people that are frail or housebound

  • people that are confined indoors, such as a care home

  • people that usually wear clothes that cover up most their skin when outdoors

  • people that have dark skin such as those of African-Caribbean, African, and South Asian origin.

  • all babies and young children, from birth to one year of age,partially or exclusively breastfed from 6 months to 5 years old – unless they are given 500ml or more per day of milk formula specially designed for infants.


Women commonly lose their bone even more quickly for several years after their menopause as their ovaries nearly stop generating oestrogen that has protective effect on bones. There are actually no vitamin D or specific calcium recommendations for these women, however healthy balanced diet, which includes vitamin D and calcium, will help them to slow down the rate of their bone loss.


Those that are non-vegans get most of their intake of calcium from dairy products, such as yogurt, cheese, and milk, yet vegans can get it from several other foods. The good sources of calcium for vegans are:

  • fortified soya, oat drinks and rice

  • sesame seeds and tahini

  • calcium-set tofu

  • brown and white bread

  • pulses

  • dried fruit such as figs prunes, raisins, and dried apricots

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