We all need to start thinking about our bone health. Here's what to eat
Calcium, vitamin D and protein are the primary drivers of bone health and nutrients like vitamin K, magnesium, zinc and phosphorus are all important for maintaining healthy bones and muscles.
It's common knowledge that foods rich in dairy are indeed rich in calcium – one 200ml (6.8 fl oz) glass of milk provides about 260mg. In a recent trial, researchers looked at the effects of increased dairy and protein consumption in 7,195 older adults living in care homes and found that over two years, those in the higher-dairy group had an 11% lower risk of falls and a 46% lower risk of hip fractures. Because the intervention increased both calcium and protein, the researchers suggest it could be the combination of the two that provided the protective effect.
As for how much to consume, recommendations vary between countries. In the UK adults are recommended to consume about 700mg of calcium per day. If you're at risk of osteoporosis, the recommendation is 1,000mg per day. Postmenopausal women meanwhile should aim for 1,200mg. In the US the recommendation is for adults to consume between 1,000-1,200mg of calcium each day, depending on your age and gender.
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