Drinking milk helps build strong bones. But your body needs more than just milk. It needs a mix of vitamins and minerals to use calcium properly. This guide explains how to get the right nutrients for healthy bones.
Good Sources of Calcium
Milk is full of calcium. Your body finds it very easy to absorb calcium from dairy products.
The amount of calcium changes slightly depending on the type of milk you drink:
- Skimmed milk: This has slightly more calcium than whole milk. A 200ml glass has about 260mg.
- Whole milk: A 200ml glass has about 248mg.
- Goat's milk: This has about the same calcium as cow's milk (200mg to 240mg per glass).
- Sheep's milk: This is very high in calcium. A 200ml glass has about 340mg.
Other good sources of calcium include:
- Yoghurt
- Cheese
- Tinned fish with bones (like sardines)
- Tofu that has added calcium
Why You Need Vitamin D
You can drink lots of milk, but without Vitamin D, your body cannot absorb the calcium. Vitamin D acts like a key. It opens the door to let calcium into your blood.
The Problem with Vitamin D in the UK
Our bodies make Vitamin D when sunlight hits our skin.
In the UK, the sun is not strong enough from October to March to make Vitamin D. Because we also spend a lot of time indoors, many people in the UK do not have enough Vitamin D.
Who is Most at Risk of Low Vitamin D?
Anyone can have low Vitamin D. However, some groups are at a higher risk:
- People with darker skin: Melanin gives skin its colour and protects it from the sun. But it also means you need more time in the sun to make Vitamin D. People of Asian, Black African, and mixed ancestry in the UK are much more likely to have low Vitamin D than white people.
- Women: Women are more likely to have low Vitamin D than men. This risk is higher during pregnancy and breastfeeding.
Low Vitamin D and Arthritis
Having low Vitamin D for a long time can harm your bones and joints.
Research suggests it might increase the risk of getting autoimmune diseases like Rheumatoid Arthritis. People who already have Rheumatoid Arthritis often have very low Vitamin D levels. This can make joint pain and swelling worse.
Natural Sources of Vitamin D
- Oily Fish: This is generally the most potent dietary source. Excellent choices include salmon, mackerel, sardines, herring, and trout.
- Egg Yolks: The vitamin D found in eggs is contained entirely within the yolk.
- Red Meat: Provides a small amount of vitamin D.
- Liver: Contains vitamin D, though it is also high in vitamin A.
- Mushrooms: While most plant-based foods lack vitamin D, certain mushrooms grown under ultraviolet (UV) light can naturally synthesise it.
Fortified Sources of Vitamin D
Because natural dietary sources are limited, many manufacturers add vitamin D to everyday food products to help boost daily intake. These often include:
- Breakfast Cereals: Many commercial bran and multigrain cereals are fortified.
- Plant-Based Milks: Alternatives like soy, almond, and oat milk frequently have vitamin D added to mimic the nutritional profile of dairy.
- Fat Spreads: Margarines and other low-fat spreads are often fortified.
The Role of Vitamin K2
Once calcium is in your blood, it needs to be moved to your bones. Vitamin K2 does this job. It stops calcium from building up in your blood vessels and sends it to your skeleton.
The best type of Vitamin K2 is called MK-7. It stays in your body longer. You can get MK-7 from fermented foods:
- Natto: A traditional Japanese fermented soybean dish.
- Certain cheeses: Gouda and Edam cheese have good amounts of MK-7.
Why You Need Magnesium
Magnesium works together with calcium and vitamins to keep your bones strong. It helps move calcium around your body. Good food sources of magnesium include:
- Pumpkin seeds
- Leafy green vegetables (like spinach)
- Nuts (like almonds and cashews)
- Beans and lentils
Exercise is Important
To keep bones strong, you need to use them. Activities where you support your own body weight help build bone. This is called weight-bearing exercise. Good examples are walking, running, dancing, or lifting weights.
Summary
To build strong bones:
- Eat and drink foods rich in calcium.
- Make sure you get enough Vitamin D, especially in winter.
- Eat foods with Vitamin K2 and magnesium.
- Do regular weight-bearing exercise.
IMPORTANT MEDICAL DISCLAIMER
The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Always consult with a qualified healthcare professional or your GP before starting any new supplement regimen, particularly if you manage pre-existing conditions or take prescription medication.
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