Superfoods For Stronger Bones

What you eat can have a big impact on the health of your skeleton. Here’s what you need to know

- Tanya Pearey

CALCIUM KICK

Try cabbage, curly kale and figs for non-animal sources of calcium and vitamin K. Spinach is also calcium-rich.

Fruit and Veg

Essential for good all-round health, fruit and veg are also crucial for strong bones, thanks to their levels of other bone-builders, such as potassium and vitamin C, plus calcium, protein and magnesium.

Potassium can help neutralise acid in your body, which can cause calcium to leach out of your bones.

And studies suggest that vitamin C may help promote bone growth and prevent osteoporosis. A review of a decade of studies by researchers, published recently in the journal Nutrients, found that people with higher vitamin C intake had a lower risk of fracture.

Broccoli and Brussels sprouts are high in both vitamin C and potassium.

Citrus fruits, peppers, strawberries and potatoes all have good levels of vitamin C.

And bananas and parsnips will give you a potassium boost

THREE A DAY

Aim for a serving of protein at each of day

Protein power

Protein is essential for your your three meals bone structure. It is particularly a day. important as you get older to help connecting muscle stay strong.

‘Muscle mass starts to diminish after the age of 30,’ says nutritionist Rob Hobson. ‘And during the menopause, women can experience a quicker rate of loss. In older age, muscle mass helps with balance and strength, which can prevent falls and subsequent fractures, which can be life-threatening.’