Bone Health Booster Foods

Calcium and vitamin D are important nutrients in keeping strong and healthy bones. Researchers suggested the importance of eating of the right kinds of food to give bone health a lift. This is the main why most of the start-your-day foods and beverages are now fortified with calcium. Individuals diagnosed with osteoporosis are advised to take about 1500 mg of calcium in a day. Although, there are some arguments about how much is required day for these people, Paul Mystkowski, MD, an endocrinologist from Virginia Mason Medical Center in Seattle, stated that an intake of 500 mg of calcium 3 times in a day is good for the health.

Daily Calcium Requirement for People with Osteopororsis

Separate doses are recommended since the body can only absorb this amount each time. Hence, to lift the health of the bones, calcium supplement should be distributed in the meals throughout the day. Adding a calcium supplement could make up the difference from a lack of calcium.

Health Benefits of Calcium

Calcium does more than what making the bones stronger. This nutrient can also boost up the efficacy of osteoporosis drugs taken to fight bone breakage and loss. In addition, calcium can also amplify the benefit of weight bearing exercises to build stronger bones. To experience these benefits, it is important to include Vitamin D in the diet. Calcium is not absorbed in the body without this fat-soluble vitamin.

The best way on getting the biggest bang for calcium stores, these calcium-rich foods should be added to the diet:


There is a wide range of selection for calcium-rich foods to start a day. However, when purchasing items in the grocery it is better to check out the label and evaluate the calcium content as the levels vary per brand. So it is wise to compare and choose brands wisely. To satisfy calcium needs before lunch, calcium fortified foods should be included in the meal such as the following:

  • Cereal
  • Soy milk
  • Yogurt
  • Orange juice

Individuals with lactose-intolerance problems, can still take in sufficient amount of calcium in breakfast. There are lots of dainty products which contains reduced lactose. Lactose-free products are even available now in the market.


Most people skip breakfast. Especially those who works in the office and are only taking in coffee to start their day. If breakfast is not just your thing, then you should add in calcium during lunch and dinner. Adding in salmon, kale or turnip greens to a delish recipe can increase the calcium supply in the body. Fishes are good sources of calcium. As bones store calcium, fish bones do too. Canned fish contains tiny bones which are good sources of calcium. So better stack in sardines and salmon in your next grocery schedule. Listed below are bone health booster foods appropriate for lunch and dinner:

  • Canned sardines
  • Swiss cheese
  • Cheddar cheese
  • Raw Broccoli
  • Cooked Kale

Vitamin D Essential for Bone Health

Calcium is absorbed when Vitamin D is present. Absence of this vitamin would make efforts of increasing calcium intake. The skin normally synthesizes Vitamin D faster when a person has exposed his or her skin to the sunlight early in the morning. However, as an individual gets older the skin undergoes Degenerative processes that makes the synthesis slower. This is the main reason why even though the recommended dietary allowance of Vitamin D for adults is 400 IU, when bone problems such as osteoporosis, bone thinning and insufficient sunlight exposure exist, 800-1200 IU is required daily.

People with a darker skin complexion are less likely to absorb sunlight. Hence, they should bump up their intake of Vitamin D for a better calcium absorption. Individuals living in big cities where the air is polluted should also do the same. There are also foods which contain both calcium and Vitamin D such as:

  • Sardines
  • Herring
  • Salmon

The secret to having a healthier bone is eating the right kinds of food. Bump up calcium and Vitamin D in the diet. This is the only way to achieving optimum bone functioning.


 Image courtesy of

Daisy Jane Antipuesto RN MN

Currently a Nursing Local Board Examination Reviewer. Subjects handled are Pediatric, Obstetric and Psychiatric Nursing. Previous work experiences include: Clinical instructor/lecturer, clinical coordinator (Level II), caregiver instructor/lecturer, NC2 examination reviewer and staff/clinic nurse. Areas of specialization: Emergency room, Orthopedic Ward and Delivery Room. Also an IELTS passer.

What Do You Think?