How to Strengthen your Skeleton with Food

In this blog I want to talk to you about your bones!!

Have you ever broken one?

Did you know your skeleton completely rebuilds itself every 10 years?

Yep, every single bone gets a full refresh. Your bones are living, growing tissue - and just like the rest of you, they need good nourishment to stay strong.

So, what kind of food helps strengthen bones and prevent things like fractures, osteopenia, or osteoporosis?

And if you’ve already got one of those conditions, can nutrition actually help?

Let’s dig in!

Calcium: The classic bone builder

Most of us immediately think of calcium when it comes to bones - and for good reason, it really helps your bones!

In the UK, the daily recommendation for adults (19–64) is 700mg.

(It may be higher if you're pregnant, breastfeeding, post-menopausal without HRT, have osteopenia/osteoporosis, or malabsorption issues.)

Here’s what that looks like in food:

* 100ml cow’s milk = 120mg

* ½ tin sardines = 350mg

* 100g kale = 150mg

* Matchbox-sized cheddar = 200mg

* Plain beans (e.g. kidney, butter, soy) = approx 100mg per serving

* Small pot of yoghurt = 200mg

* Broccoli portion = 75mg

* Handful of almonds = 75mg

Vitamin D: The silent helper

This sunshine vitamin helps your body absorb calcium - without it, you’re only absorbing about 10–15%.

Between October–March in the UK, most people need a supplement of 10mcg (400 IU) per day.

Outside those months, aim to get regular, safe sun exposure when possible.

Protein: Not just for muscles

Turns out, protein helps strengthen bones too!

Just aim for a palm-sized portion with each meal - think Greek yoghurt with fruit, a salmon fillet, or beans in your soup.

Bonus nutrients for bone strength (that often fly under the radar):

* Magnesium: In porridge oats, bananas, and even dark chocolate (yes, really).

* Vitamin K: Found in kale, broccoli, and leafy greens - one cup gives more than enough!

* Potassium: Found in spuds, bananas, and helps your body hold on to calcium.

Easy meal ideas to feed your bones

Breakfast win: Overnight oats with milk, almonds & berries = calcium, magnesium & protein in one tasty bowl.

Lunch star: Sardines on toast + salad = a calcium jackpot thanks to those tiny bones.

Dinner favourite: Bean & veg stew = packed with magnesium, potassium & protein.

Simple tips to keep it going

* Check your plant milk: Not all are calcium-fortified - aim for 120mg per 100ml.

* Pair up: Calcium works best when teamed with vitamin D.

* Don’t ditch fish bones: Blend them into soups or sauces - they’ll disappear, but your bones will thank you!

What about supplements?

If you’ve been prescribed calcium by your GP, take it with meals, and don’t combine it with iron-rich meals or iron supplements (give it a couple of hours gap).

If not prescribed, you probably don’t need one - food usually does the job just fine.

Oh, and of course...Exercise matters too!

Weight-bearing and resistance movements (like walking, strength training, or dancing) help stimulate bone growth. So keep moving!

I hope that's been helpful for you!