Experts say building strong bones requires two key nutrients: calcium and vitamin D.
Calcium supports the bones and teeth structure; vitamin D improves calcium absorption and bone growth.
“When I was growing up, I remember my mother always insisting on me eating fish and chicken bones on my plate as much as I could.
“Her reason was that it would help me get a strong bone and teeth,” recalled Shola Olatunji, a caterer.
Olatunji’s mother is partly right because “fish bone is a source of calcium and actually best to get these nutrients early in life as they will also help as one ages,” explained nutritionist Mabel Idiagbonya.
Get calcium throughout the day through meals. More calcium supplements may be needed to slow down and prevent fractures for sufferers of osteoporosis, a disease characterised by brittle and breaking bones.
Calcium-rich foods do more than build strong bones. Calcium can boost the effects of osteoporosis drugs and also amplifies the benefits of weight-bearing exercise in building strong bones.
Quantity required
These nutrients should not be taken in excess, despite their importance in building strong bones.
Outside the incidence of osteoporosis, Idiagbonya advised that between 1,000 and 1,500 milligrams of calcium be taken a day.
“Taking a critical look at the calcium-rich foods we have, I believe breakfast may be the best time to get the best for the bones,” she said.
Vitamin D
Vitamin D helps to absorb calcium from calcium-rich foods.
Although the skin normally makes vitamin D from sunlight, some experts observe that as people age their skin doesn’t convert vitamin D as well.
Since it is a kind of vitamin that is a bit easier to absorb, one can usually get away with taking supplements once a day.
Yoghurt is fortified with vitamin D, depending on the type one buys. Milk provides 30 per cent of daily dose of calcium.
To get the double benefit, a brand fortified with vitamin D is better.
“On the other hand, you can incorporate milk into your smoothie to get the required nutrient from it,” Idiagbonya stressed.
She said vitamin D in egg is in the yolk; but it may not be much.
Aside its heart-healthy omega-3 fatty acids, Salmon fish also contains more than 100 per cent of vitamin D.
Foods rich in calcium
With little vitamin D, cheese contains more than 30 per cent of daily value of calcium but it should be eaten in moderation. Then there is sardine with its high levels of both vitamin D and calcium.
Just as human bones store calcium, fish bones do, too. So, don’t spare the bones!
Spinach is another way of getting calcium as it contains 25 per cent of daily calcium; plus fibre, iron, and vitamin A.
Combinations
“For breakfast, you can take fortified cereal with milk and a glass of calcium-fortified orange juice. This is enough for the morning hustle,” Idiagbonya advised.
Whether scrambled or omelet, eggs can be accompanied with spinach, sardines or salmon fish.
