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Bones need protein, vitamins and minerals to grow well. |
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| This is important from childhood as our bones build up to their maximum strength in the first 20-30 years of life. The better they are to start with, the longer our bones last. |
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| Remember that a healthy balanced diet will not just help your bones but will help to reduce your risk of other chronic conditions like heart disease and diabetes. |
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| Vegetables contains lots of vitamins and minerals, but the way we store and cook them can make a difference to the vitamins and minerals they give us. |
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Eat fresh or frozen fruit and vegetables. Storing them causes
the vitamin levels to fall
If you have to store them, keep them in a cool,
dark place away from the open air
Steaming or microwaving vegetables means that you lose
fewer vitamins into the cooking water
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| Calcium - Most people get enough calcium through their diet. It is present in dairy products such as milk and cheese, and in green leafy vegetables, bony fish and dried fruit. We have provided a table of calcium recommendations and a list of the calcium content of some foods. |
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| You can also take calcium supplements. In some people these can reduce the risk of fractures. |
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Vitamin D is essential for the absorption of calcium into the body. Sunlight is used by the body to generate vitamin D. 15-20 minutes a day of sun exposure to your face and arms in the summer months should provide you with enough vitamin D. If you enjoy walking or gardening you are probably getting enough. Remember not to stay in the sun too long, as that can increase your risk of skin cancer. |
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Vitamin D can also be obtained from food such as oily fish e.g. herrings and sardines, and also from margarine. |
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Older people who are housebound may not get enough vitamin D and there are supplements, which combine calcium and vitamin D. |
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For more information about Diet and Osteoporosis ask for the National Osteoporosis Society booklet "DIET & BONE HEALTH". |
