Hello, this is Olga Dekker. Today, I’m eager to share with you the secrets of maintaining bone health throughout your life.
Why is it so important to care for your bones?
Bones fulfill several key functions: they provide support for our body, protect internal organs, serve as a mineral reservoir, and play a role in blood formation.
How should you eat for bone health?
It’s important to focus on certain nutrients in your daily diet:
- Calcium is the primary building block of bones, and its sufficient consumption is critically important for their strength.
- Vitamin D3 is essential for better calcium absorption and maintaining bone health.
- Magnesium plays a significant role in calcium metabolism and maintaining bone density.
By creating an economical yet nutritious diet, you can enrich it with calcium, vitamin D3, and magnesium, focusing on accessible products:
Calcium-rich foods:
- Dairy products, including regular milk and yogurt.
- Green vegetables: among the best are broccoli and cabbage.
- Seeds: sesame seeds are highly recommended.
Foods high in vitamin D3:
- Milk and cereals fortified with vitamins.
- Fish, especially herring and tuna, are good sources.
- Liver and egg yolks are also rich in vitamin D3.
Foods high in magnesium:
- Legumes, including black beans and chickpeas.
- Grains: choose whole wheat and oats.
- Nuts and seeds, such as walnuts and pumpkin seeds, are also excellent sources of magnesium.
To give you an idea of a nutritious and accessible lunch, rich in these nutrients:
Main course: Baked herring or tuna. These fish are not only sources of vitamin D3 but also contain omega-3 fatty acids.
Side dish: Whole grain oats or wheat, prepared as pilaf or porridge. These grains are rich in magnesium and contain dietary fiber.
Salad: Made of green cabbage with added walnuts and sprinkled with lemon juice. Cabbage is an excellent source of calcium, while walnuts enrich the dish with magnesium and healthy fats.
Such a lunch will help you meet the needs for key minerals and vitamins, while being delicious and nutritious.
A reminder that even with a balanced diet, your body may lack some elements. In such cases, supplements containing calcium, vitamin D3, and magnesium can help maintain bone health, especially during menopause and as you age.
Caring for your health,
Olga Dekker, Nutritionist
Member of the National Society of Dietitians and Nutritionists
Member of the European Association for the Study of Obesity