Tip Of The Week: Healthy Eating

Healthy eating tip 7: Add calcium for bone health

Our body uses calcium to build healthy bones and teeth, keep them strong as we grow old, regulate the heart’s rhythm, and send messages through the nervous system. If we don’t get adequate calcium in our diet, our body will take calcium from the bones to ensure normal cell function, which can lead to osteoporosis.


The recommended amounts of calcium are 1000mg per day, 1200mg if you are over 50yrs old. Try to get as much calcium from food as possible and use only low-dose calcium supplements to make up any deficit. Avoid or reduce consumption of foods that deplete your body’s calcium stores (alcohol, caffeine, sugary drinks), do weight training exercise, and get a daily dose of vitamins D and K and magnesium—nutrients that help calcium do its job.

Good sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is digested and absorbed easily by the body. Sources include milk, cheese, and unsweetened yogurt.

• Vegetables and greens: Many vegetables, particularly leafy green ones, are rich sources of calcium. Sources include moringa leaves, cabbage, green beans, kale, romaine lettuce, collard greens, celery, broccoli, fennel, summer squash, Brussels sprouts, and asparagus.

• Beans: such as black-eyed peas (Nigerian white beans), cow peas (Nigerian brown beans), black beans, pinto beans, kidney beans, white beans, red Mexican beans etc.

Suggested readings:

How Not To Get Osteoporosis

Best Exercises For Strong Bones