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Dietitian’s Corner: Bone Health

Bone Health is good health. According to the National Osteoporosis Foundation, 1 of 2 women and 1 of 4 men over the age of 50 will break a bone due to osteoporosis. A healthful eating plan and weight-bearing activities are important to ensure strong bones. With spring greens and local dairy now available at the Farmers Market, it’s easy to support local producers while taking care of your bones.

Calcium is major nutrient needed to form new bone cells and is vital for bone health. Some calcium-rich foods include low-fat or fat-free milk, yogurt and cottage cheese.  Not a fan of dairy? Look for fresh pressed 100% fruit juices and dark green, leafy, spring salad mixes. Other nutrients to increase bone density and strength include vitamin D from sunshine exposure, potassium found in early tomatoes and lastly choose micro-greens, sprouts, pea shoots and spinach for vitamin K and magnesium.  Nut butters are also a good source of magnesium, with one tablespoon of almond butter you get 10% of your daily need.

Bone Building Smoothie

• 1 cup, 2% Shetler’s Family Dairy grass-fed milk (or non- dairy calcium & vit. D fortified beverage)
• 1 small ripe banana, sliced
• 1 cup, packed spring spinach (leaves and stems) from your Michigan Farmer’s Market
• 2 Tbsp,  Naturally Nutty original almond butter

Combine all ingredients in a mixer and blend well until smooth. Add more milk, splash of juice or non-dairy beverage to thin out the smoothie to reach your desired consistency.  Divide total volume in half to make two servings.

Bone building nutrient breakdown estimated per serving: 208 mg Calcium (20% DV), 65 mg Magnesium (20% DV), 805 mg potassium (31% DV), 50 IU vit D 6% DV.

*Percent Daily Value (%DV) based on average needs for adult women.

Paula Martin, RDN, is the Community Health Coordinator for Taste the Local Difference. Contact her at health@localdifference.org

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  in Eat Local, Health, Paula Martin, Recipes