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Protect your Bones with Calcium and Vitamin D

19 october 2017

Friday, 20th October is World Osteoporosis Day, a globally recognised awareness initiative organised by the International Osteoporosis Foundation. We're honoured to help raise awareness and show how you can prevent osteoporosis with your diet.

Bone thinning occurs as part of aging. After 30, men and women begin to lose bone mass. If over time your bones thin so much that they become fragile and in danger of breaking, you have osteoporosis.

You can slow bone loss and could even prevent osteoporosis by eating a diet rich in calcium and vitamin D. Getting enough calcium and vitamin D is especially critical for women in the first few years after menopause. During this time, bone mass is lost faster.

If you don’t get enough calcium and vitamin D from the foods you eat, talk to your doctor about how you can get the right amount. If you have osteoporosis, it's important to get enough calcium and vitamin D and take prescribed medicine for the disease.

How Can you get enough calcium and vitamin D in youR Daily diet?

Many foods have lots of calcium. Calcium is in dairy products such as milk, cheese, and yogurt and in vegetables like broccoli, kale, and Chinese cabbage. You can also get calcium if you eat the soft edible bones in canned sardines and canned salmon. Other good sources include shrimp, blackstrap molasses, and almonds.

Vitamin D helps your body absorb calcium. It's in foods such as salmon, tuna, and mackerel. It's also in cheese, egg yolks, beef liver and soy drinks.

Everyone who has osteoporosis should try to eat a diet rich in these nutrients.