An estimated 3.5 million people in the UK are living with osteoporosis — a condition that weakens bones, making them more likely to break. It develops slowly over the years and is sometimes described as a “silent disease” because it can go unnoticed until a fracture occurs. While losing bone is a normal part of ageing, some factors can increase a person’s risk of developing osteoporosis. These include having an eating disorder, lack of exercise, heavy drinking and smoking.
A well-balanced diet can help to ensure bones get all the nutrients they need. Bridget Benelam, a senior nutrition scientist at the British Nutrition Foundation, has shared with the Express eight calcium-rich foods that could reduce your risk of developing the condition. She said: “Osteoporosis develops when bones lose strength and become more prone to fractures, so ensuring you get enough calcium throughout life is one of the most important steps you can take to support bone health.
“Calcium is the main mineral found in our bones and teeth, and we need a steady supply from our diet because the body cannot produce it itself.
“If dietary calcium intake is too low over time, the body may draw calcium from the bones to maintain normal functions elsewhere, which can contribute to reduced bone strength.
“Scientific evidence shows that a healthy, balanced diet rich in calcium and vitamin D helps maintain strong bones and reduce the risk of osteoporosis. The good news is that calcium can be found in a wide range of everyday foods.”
More obvious sources of calcium include dairy products such as milk, cheese and yoghurt, but Ms Benelam said these are not the only options.
She added: “Fish with edible bones, such as canned sardines, green leafy vegetables, fortified breakfast cereals, soy products and even white bread can all contribute to your daily calcium intake.
“While no single food can prevent osteoporosis on its own, regularly including calcium-rich foods as part of a balanced diet can help build and maintain healthy bones, supporting mobility, independence and quality of life as we age.”
Ms Benelam also recommended making sure you are getting enough vitamin D, which the body needs to absorb calcium.
She added: “There are few rich dietary sources of vitamin D, and because we mainly obtain it through the action of sunlight on our skin, many people should consider taking a vitamin D supplement during the autumn and winter months.
“The combination of calcium-rich foods, adequate vitamin D and regular weight-bearing exercise is therefore a powerful strategy for protecting long-term bone health.”
This story originally appeared on Express.co.uk
