Monthly e-Newsletter
When it comes to building strong bones, there are two key nutrients calcium and vitamin D. Calcium makes up 2% of our body weight and important for optimal bone health, while vitamin D improves calcium absorption and bone growth. Having a diet with insufficient calcium intake during childhood and adolescence will increase the risk of developing osteoporosis.
BOOST YOUR BONE HEALTH!
1. Eat Calcium Rich Food
Dairy products (milk, yogurt, cheese)
Each glass of milk could provide 300g calcium which fulfil 30% calcium needed daily. Not only calcium, milk rich in vitamin A and D, that may help maintain good eyesight and provide better absorption of calcium in body.
Soybean products (Tofu, calcium fortified soy milk)
One of the best plant-based protein which helps support human growth and development. Soy products with calcium fortified will be a good choice to support bone health. Also, soy isoflavone in most soy products help support bone formation and alleviate bone loss.
Dark green leafy vegetables
Having veggies like Broccoli, Kale and okra regularly may provide calcium to support bone health. It is recommended to choose vegetables rich in vitamin K, such as kale and lettuce, this nutrient may help calcium absorption, and prevent osteoporosis by inhibiting bone lost and promoting formation of bone.
2. Avoid Bad Diet Habits
High Salt Diet
Salt is a major factor in controlling the amount of calcium in urine and the loss from bones. When sodium intake in diet becomes too high, the body will get rid of sodium via the urine and cause the lost od blood calcium.
Excessive caffeine-containing drinks
Many studies found out that caffeine consumption may have negative effect to bone health. A large intake of caffeine may affect the absorption of calcium. However, if you have fulfilled daily calcium requirement, the impact of caffeine to bone density may be lower. It is recommended that caffeine intake be kept to no more than 400mg per day, which is around 3-4 cups of coffee each day.
Alcohol and smoking
Smoking is thought to cause low bone density through various pathways. Long term smoking may reduce levels of vitamin D in the body and increase free radicals and oxidative stress which affects bone resorption. Excessive alcohol intake has been linked to decrease bone density and weakens bones’ mechanical properties.
3. Healthy Lifestyle
Sun Exposure
Most of the vitamin D is made in the skin when exposed to sunlight. Vitamin D assists in the absorption of calcium from food. It is recommended to expose the face and arms in sunlight for 10-15 minutes every day. Sunlight is generally less strong in winter, a longer sun exposure is required to meet enough level of vitamin D.
Exercise Regularly
Some studies pointed out that daily physical activity including weight bearing exercise and stretching exercise help to improve agility, balance and help build up stronger bones and muscles. Attending outdoor activities may let you get more sunlight and make more vitamin D in your body, exercise for 30 minutes a day is recommended.
BROCCOLI CHEESE BAKE
| Prep Time | Cook Time | Total Time | Serving | Calories |
| 5 min | 20 min | 25 min | 4 | 162kcal |
Ingredients
- Broccoli---4cups
- Milk---150ml
- Butter---15g
- All-purpose flour---1tbsp
- High calcium cheese---2pcs
- Salt---to taste
- Black pepper---to taste
Steps
- Preheat oven to 160 ℃
- Boil the water, cook the broccoli for 2 to 6 minutes, until tender but still firm
- Melt butter in a pan with medium heat. Add flour and stir until bubbly, then add milk and cheese to cook until smooth.
- Add broccoli, salt and black pepper, then stir until combined.
- Transfer mixture to a casserole dish. Bake in the preheated oven for 30 minutes.
SOURCE
- NCSCT. Bone Health
- NIH. Keeping Bones Strong and Healthy
- HK Department of Health. Meeting your calcium needs