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Osteoporosis Prevention Food for bone health
| Beneficial Foods for Bone Health |
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| Thursday, 09 July 2009 09:36 |
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AddThis Social Bookmark Button Around 99% of the body’s calcium is found in bones and teeth, but each day we lose calcium through our hair, skin, nails, sweat and normal bodily functions (urine and faeces). As the body doesn’t produce it naturally, we rely on fresh supplies from food and when we don’t get enough, it’s taken from bones and teeth. At least half your daily calcium intake should come from dairy foods. Try: Two to three serves of calcium rich food each day (glass of milk, tub of yoghurt, slice of hard cheese). Leafy green vegetables, broccoli, beans and almonds. Canned fish with bones, (salmon, sardines, anchovies etc) as the fish bones contain calcium. Some soy products (tofu/bean curd, soy milk) are calcium rich and others are fortified with calcium but talk to your doctor or dietician about soy products as some have ingredients which slow calcium absorption. Add powdered milk or skim milk to soups, casseroles, gravy, sauces, cakes and biscuits. A tablespoon of non-fat powdered milk contains around 50 mg of calcium. Use yoghurt in soups, desserts, salads, curries and dressings For those sensitive to dairy products eat calcium fortified foods or other calcium rich products (tinned sardines and salmon). Dairy foods and eggs, are the best source of calcium. It can also be found in smaller amounts in liver, beef, veal, salt-water fish, canned fish with bones, nuts (almonds),cereals, legumes and some leafy green vegetables. Three serves of dairy every day will provide most people with the average daily dose of calcium. One serve of dairy is equivalent to a 250ml glass of milk, 200g tub yoghurt or two cheese slices. The recommended daily intake of calcium is:
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