Strong Bones, Sorted: 6 Kiwi-Friendly Foods Dietitians Recommend
2025-06-01
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Worried about your bone health? You're not alone! As we age, keeping our bones strong becomes even more important. But you don't need complicated supplements or drastic changes – often, it's about what you're *already* eating. We've chatted to New Zealand dietitians to get their top picks for foods that naturally boost bone strength, and they're surprisingly easy to incorporate into your daily routine.
Why Bone Health Matters
Strong bones aren't just about avoiding breaks. They impact everything from posture and mobility to overall quality of life. Osteoporosis, a condition where bones become weak and brittle, affects a significant number of New Zealanders, particularly older women. However, taking proactive steps now can make a big difference.
The Dietitian's Top 6 Bone-Boosting Foods (and why they work!)
- Salmon (and other oily fish): Packed with Vitamin D, which is crucial for calcium absorption. Aim for two servings a week. Think grilled salmon with veggies, or canned salmon on toast.
- Tofu (especially calcium-set): A fantastic plant-based source of calcium. Check the label to ensure it's calcium-set – this means extra calcium has been added during processing. Add it to stir-fries, salads, or even scramble it with veggies for a delicious breakfast.
- Prunes (or prune juice): Don't underestimate the power of prunes! Studies show they can improve bone density, possibly due to their unique combination of nutrients and fibre. A handful a day can be a sweet and simple addition to your diet.
- Kale (and other leafy greens): Kale is a nutritional powerhouse, brimming with Vitamin K, which plays a vital role in bone formation. Massage it into salads, add it to smoothies, or roast it with a little olive oil for a crispy snack.
- Dairy (Milk, Yogurt, Cheese): These are classic sources of calcium and Vitamin D (often fortified). Choose low-fat options if you're watching your saturated fat intake. Enjoy a glass of milk with breakfast, a yogurt with fruit, or a cheese sandwich for lunch.
- Fortified Foods (Breakfast Cereals, Plant-Based Milks): Many foods are now fortified with calcium and Vitamin D, making it even easier to get your daily dose. Read the labels carefully!
Beyond Food: Other Key Factors for Bone Health
While diet is important, it’s just one piece of the puzzle. Here's what else you need to consider:
- Regular Exercise: Weight-bearing exercises like walking, running, and dancing help strengthen bones. Resistance training (using weights or resistance bands) is also fantastic.
- Balanced Nutrition: Ensure you’re getting a good balance of nutrients, including protein, magnesium, and phosphorus.
- Moderation with Caffeine & Alcohol: Excessive consumption of caffeine and alcohol can interfere with calcium absorption and bone health. Enjoy in moderation.
- Vitamin D Sunlight Exposure: New Zealanders are lucky to have plenty of sunshine, but remember to be sun smart. A little bit of sun exposure helps your body produce Vitamin D.
Talk to Your Doctor
If you have concerns about your bone health, or are at risk of osteoporosis, talk to your doctor or a registered dietitian. They can assess your individual needs and recommend the best course of action. Taking care of your bones is an investment in your future health and wellbeing!
