Bone Health - Dense Bones = Strong Bones

Bone Health - Dense Bones = Strong Bones

Category: health nutrition

Nutritionist Maisie Markham has given some insight below on Bone Health. Please read below!

Injuries to the bones, such as stress fractures can be common in Army training, especially in females. To help strengthen bones it is recommended that you consume 700 mg of calcium every day. Vitamin D is also important as it is required to help absorb calcium.

Here is a list of Sources of Calcium: 

Sources of Calcium (mg per 100g of food)

Milk (Whole)

120

Milk (Semi Skimmed)

125

Milk (Skimmed)

130

Yoghurt

150

Cheddar Cheese

720

Muesli

110

Sardines (tinned)

550

Spinach

160

Watercress

170

Tofu

510

Sesame Seeds

670

Hummus

250

Dried Apricots

92

 

Sources of Vitamin D:

Sources of Vitamin D

Sunlight*, Oily Fish, Eggs, Fortified Cereal

*UV light from the sun is not strong enough from Oct- Apr in UK and it is difficult to get enough Vitamin D from our diet, therefore, supplements of 400 International Units (IU) per day are recommended.

https://www.nhs.uk/live-well/healthy-body/food-for-strong-bones/

 

Why don't you try out this healthy smoothie for 'Strong Bones?'

  • 240 ml milk
  • 150g plain Greek yogurt
  • handful of spinach
  • 1 banana
  • 300g frozen strawberries
  • 1 tbsp sesame seeds
  • Blitz together in a blender