An estimated 3.5 million people in the UK are living with osteoporosis, a condition that weakens bones and makes them more likely to break. Often called a "silent disease," it develops slowly and may go unnoticed until a fracture occurs. While bone loss is a normal part of ageing, certain factors can increase risk, including eating disorders, lack of exercise, heavy drinking, and smoking.
Nutritionist's Top 8 Calcium-Rich Foods
Bridget Benelam, a senior nutrition scientist at the British Nutrition Foundation, has shared eight calcium-rich foods that could reduce the 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 essential 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," Ms Benelam explained.
The 8 Foods to Boost Calcium Intake
- Milk
- Cheese
- Yoghurt
- Fish with edible bones, such as canned sardines
- Green leafy vegetables
- Soy products
- White bread
- Fortified breakfast cereals
Ms Benelam noted that while dairy products are obvious sources, other options like fish with edible bones, green leafy vegetables, fortified cereals, soy products, and even white bread can contribute to daily calcium intake. She added: "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."
Importance of Vitamin D and Exercise
Ms Benelam also highlighted the need for adequate vitamin D, which helps the body absorb calcium. "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," she said.
She concluded: "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." More information is available on the British Nutrition Foundation's website.
