Food for the bones
Inadequate calcium contributes to the development of brittle bones. Research shows that many women consume less than half the amount of calcium to maintain healthy bones. Depending on your age, an appropriate calcium intake falls between 1000 and 1200 mg per day.
Calcium-rich foods: Milk, yogurt, orange juice, cheese, sardines, oysters, green vegetables, beans and broccoli.
Vitamin D is needed to absorb calcium. Without adequate vitamin D, you will be unable to absorb calcium from the foods you eat. A daily intake of recommended intake of vitamin D is 1000 ug.
Foods containing vitamin D: Milk, egg yolk, tuna and salmon.
Bone strengthening recipes
Ingredients
- 1 glass skimmed milk
- 1-cup mixed fruit (washed and cut)
- 1 tablespoon honey
Method
Blend in a blender.
Ingredients
- 1/2 cup crumbled cottage cheese (low-fat)
- 2 tablespoons yoghurt (hung)
- 2 tablespoons chopped coriander
- ¼ teaspoon crushed garlic
- 1/2 tablespoon chopped spring onions (option)
- Salt to taste
- Freshly ground pepper
Method
Mix the ingredients. Spread on whole grain bread, crackers or use as a dip.
- Benefits of Exercise
- Exercise and the Heart
- Exercise and the Bones
- Exercise and Hypertension
- Exercise Excuses and how to beat them
- Over Exercising is bad for you
- Kids gotta Exercise too!
- What is Obesity
- Fitness Triangle
- Running, Skipping and Cycling
- Walking
- Swimming
- Common Fitness Myths
- Evaluate your Fitness Quotient
- Wellness Tools and Charts
