Calcium is required to keep your bones strong, and vitamin D aids in calcium absorption. Poor bone health can lead to illnesses like rickets and osteoporosis, as well as an increased chance of fracturing a bone in a fall later in life.

A balanced diet should provide you with all of the nutrients you require for strong bones. A nutritious diet is simply one component of a healthy bone structure, which also involves exercise and avoiding risk factors for osteoporosis.



Adults need 700mg of calcium a day. You should be able to get all the calcium you need by eating a varied and balanced diet.

Good sources of calcium include:

  • milk, cheese and other dairy foods
  • green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
  • soya beans
  • tofu
  • plant-based drinks (such as soya drink) with added calcium
  • nuts
  • bread and anything made with fortified flour
  • fish

Adults require 10 micrograms of vitamin D each day. It is difficult to receive all of the vitamin D we require from our food, and we get the majority of our vitamin D through the sun’s impact on our skin.

From late March/April through the end of September, you may synthesise vitamin D from sunshine by exposing yourself to it for brief amounts of time each day without using sunscreen. During the fall and winter months, when we cannot produce vitamin D from sunshine, everyone should consider taking a daily vitamin D supplement.

Veggies to Keep Bones Strong
Leafy green vegetables, often known as cruciferous vegetables, are high in elements that promote bone health. Calcium and vitamin K are two of the most important. Vitamin K works well with calcium to help build stronger bones.

You can eat the following cruciferous vegetables:

  • Broccoli
  • Cabbage
  • Turnip
  • Greens
  • Kale
  • Spinach

At the age of 40 or around it, the bones start losing their strength and new bone mass stops to be produced. It is important to maintain a close eye on your food and choose choices that are beneficial to your bone health. If you want to have your calcium levels checked, make sure to get the Urine Calcium test done. It is best to avoid artificial food options

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