Eat Up Your Greens to Protect Your Bones

Osteoporosis, otherwise known as brittle bones, affects 1 in 3 women and 1 in 12 men aged over 50, increasing the risk of fracture, notably of the wrist, hip and spine. The cells in bone, like all other tissues, are constantly being replaced. During the first three decades of life the cells in bone are replaced quicker than they are lost, which increases bone density and strengthens them. However, by the time you reach 30, your bone cells are lost quicker than they can be replaced, leading to loss of bone density. From this, it's easy to see the importance of maximising bone density during the earlier years of life. A balanced diet and healthy lifestyle can help to achieve this - note that smoking, excess alcohol, being underweight and inactivity can all increase osteoporosis risk. That said, it's never too late to turn your efforts to bone health, as even if you can't add extra strength, you can slow down the rate at which bone density is lost through lifestyle measures.

Whilst we might associate improving bone health by eating plenty of dairy produce, there's more to strengthening your bones than just getting sufficient calcium from milk, yoghurt and cheese. A range of nutrients are essential for bone health.

Green leafy veg such as cabbage, broccoli and kale are a plant source of calcium, the mineral that adds strength to bone. Pulses such as baked beans and lentils, as well as dried fruit, are another way to get additional calcium. Although calcium derived from plants is not as plentiful, for anyone who does not eat dairy foods, they are a useful addition. Other non-dairy sources of calcium include tinned fish with bones (though you must eat these to get the benefits), soya, rice or oat alternatives to milk to which it has been added, and nuts.

Eating your way through extra green veg also provides Vitamin K and magnesium. Vitamin K is essential for the formation of proteins found in bones and magnesium is needed by the body to process calcium and Vitamin D. Although there are no plant sources of Vitamin D (necessary for calcium absorption), you can ensure adequate is made by the action of sunlight on your skin. Expose your lower arms and face to the sun for ten to fifteen minutes without sunscreen a few times each week between April and September to top up your Vitamin D levels. Outside of these times the sun is not at a high enough elevation in the sky at higher latitudes such as the UK to make Vitamin D. If you are unable to spend time outdoors, consider eating fortified breakfast cereals, eggs and oily fish for additional Vitamin D, though you still may require a vitamin supplement.

All fruit and veg are rich in potassium, another mineral which has been shown to be essential for maintaining the strength of the skeleton. Potassium is thought to counteract the effects of sodium, which is present in salt and has been shown to increase calcium losses from bone. Fruit juice, tomatoes, pulses, bananas and dried fruit are particularly rich in potassium, but may need to be avoided if you have kidney problems, as potassium can accumulate in the blood if they are not functioning properly.

As well as dietary measures to strengthen your bones, bear in mind that weight-bearing exercise such as walking, jogging, dancing and skipping can also help protect bone density.

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