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B is for Bones

B is for Bones

We all have them, we all need them, and there are ways for all of us to improve our bone health. This week our journey through the jargon of a healthy lifestyle takes us to B- for bones. Although we all know what bones are (we hope) there are so many ways to improve our bone health through what we eat. Without our skeleton we would not be able to move at all, as the bones create a firm structure for our muscles to cling to. Bones are also hugely important as they protect our organs, so do your bones a favour and follow our tips… or else we’ll have a bone to pick with you.


Calcium and bones go hand in hand. This mighty mineral helps to build strong bones and teeth, and make sure our muscles contract correctly. It also helps to prevent high blood pressure (always a bonus!) We can find calcium in many dairy products such as milk and cheese, green leafy veggies such as broccoli and nuts.

This mineral is also great at maintaining strong bones, and helps to prevent conditions such as osteoporosis. It is needed for the formation of red blood cells, and for normal growth and health. You can find copper in foods such as sesame seeds, cashews, soybeans, kale and asparagus.

Vitamin D

This mineral is not only great for building a strong skeletal system, but for also maintaining a healthy nervous and immune system. Vitamin D reduces osteoporosis and the risk of bone fractures. It regulates the amount of phosphate and calcium in your body, and is necessary to keep our bones, muscles and teeth strong. It is particularly important to increase your Vitamin D intake in the colder months of October until early March. Try foods such red meat, liver, or oily fish such as salmon, fresh tuna or mackerel.

Vitamin K
You’ve guessed it… Vitamin K also helps to build strong bones and teeth. It also offers protection against prostate and colon cancer. This vitamin is also great to introduce to your diet because it is required for blood clotting, which means it helps our wounds to heal correctly. Eat green leafy vegetables such as spinach or broccoli to get your Vitamin K fix.


Now you know all there is to know about what to eat to improve bone health, we recommend doing regular exercise to keep your bones fighting fit.