Need to enhance your bone health?

Calcium is the key mineral that promotes bone health and many associate dairy as being a high or good source of calcium.

However, with risks of certain cancers, including prostate and endometrial cancer, and countries consuming the highest amounts of dairy tending to also have the highest risk of hip fractures, using dairy as the main source of calcium may not be the answer.

The daily recommended dietary allowance of calcium ranges from 1,000 milligrams to 1,300 milligrams, depending on age. For those aged four years and older there are many plant source options which could lower the risk of fractures and cancers, and which may well be a better option and more than adequate to support these levels.

How to enhance bone health:

• Consume at least 5 servings of vegetables a day such as Broccoli, leafy greens such as kale, beans, and soybeans).
• Incorporate daily aerobic and weightbearing exercise to help stimulate bone growth.
• Engage in moderate intensity exercise (such as a brisk walk) for at least 150 minutes a week and incorporating at least 2 days of weight or resistance training which helps to not only build strong bone, but also reduce the risk of many chronic diseases.
• Get enough Vitamin D. The recommended daily allowance (RDA) for vitamin D is 600-800 iµ.  You can easily meet this with 10-30 minutes of mid-day sunlight on your skin, a few days a week.
• Consume fortified foods such as unsweetened plant milks and forified cereals to help meet requirement.
• Consume less than than 2,000mg of sodium per day. Too much salt can cause more calcium to be excreted from your body through your urine.
• Avoid smoking and excess alcohol, which have both been linked to the development of osteoporosis. 

• Opt for good plant food options for calcium including:

  Unsweetened fortified soy milk, 300mg
  Tofu (4 oz, fortified, firm), 226mg
  Chick peas (canned), 31mg
  Soybeans (edamame, shelled), 59mg
  White beans (canned), 114 mg
  Navy beans (canned), 49mg
  Kidney beans (canned), 38mg
  Pinto Beans (canned), 49mg
  Lentils (boiled), 44mg
  Kale (fresh), 153mg
  Bok Choy (fresh), 106mg
  Cabbage (shredded), 47 mg
  Butternut squash (baked), 47mg
  Sweet potato (baked), 31mg
  Carrots (raw), 38mg
  Broccoli (fresh), 41mg
  Brussel sprouts (fresh), 47mg
  Cauliflower (fresh), 24 mg
  Navel orange, 39mg
  Raisins, 100mg
  Figs (dried), 143mg
  Corn tortilla, 42mg
  Almonds (dry roasted, 28 grams), 80mg
  Chia seeds (1 Tbsp) 76 mg