BONE HEALTH

BONE HEALTH

Unfortunately  1in 2 women and 1in 5 men over the age of 50 years will break a fracture as a result of poor bone health

Bones require adequate calcium which is derived from foods like milk, cheese, yogurt (if you do not take these use a fortified form of soya milk or rice milk), fish with small bones provide calcium. White flour is also fortified with calcium.

Vitamin D is required for the absorption of calcium. This important vitamin is made by the action of sunlight on the skin. Unfortunately this year there has been about 50% of the days being rainy during the summer which obviously means that the synthesis of vitamin D is reduced.

There are a limited number of food sources like oily fish, butter and spreads, full fat milk and cheese made from it, egg yolks, fortified breakfast cereals, liver and red meat.

If you do not eat these foods it is wise to look at a supplement of vitamin D

MEDITERRAENEAN DIET

The Mediterranean diet is associated with health and longevity it advocates

• lots of fruit and vegetables
• nuts and pulses
• low GI carbohydrates
• herbs and spices
• some olive oil
• fish twice per week
• poultry, eggs and cheese moderate portions daily
• sweets and red meat less often

Indeed this fits in well with the healthy English diet. All components of the diet can be easily bought from supermarkets, shops and markets or indeed the vegetables, herbs and fruits can be grown.


 THE PYRAMID WAS PRODUCED BY OLDWAYS     http://oldwayspt.org/

About Oldways

Oldways is a nonprofit food and nutrition education organisation, with a mission to guide people to good health through heritage.