1. Calcium

Your bones act as a storage reservoir for this essential nutrient that's needed for nerve and muscle function, and to ensure proper blood clotting.

If you're not getting enough calcium in your diet, your body will start pilfering it from your bones....and this leads to greater risk of bone fractures.

While you can certainly supplement to make sure you're getting enough (1-1.2g/ day), it's preferable to get your fix via your diet.

So, what should you eat more of to get more calcium?

- Dairy products such as milk, yoghurt, and cheese

- Leafy green vegetables like spinach and kale

- Salmon, sardines

- Tofu

2. Vitamin D3

Vitamin D is essential for calcium absorption so it's super important that you get enough of this too.

Luckily, most foods that are rich in calcium are also rich in Vitamin D, but if you want some more:

- egg yolks

- red meat

- fortified plant milks

Annnnd, let's not forget that as we FINALLLLY move into spring, your body can actually manufacture its own vitamin D🙌 

You need about 15 minutes of sun exposure daily to meet your vitamin D needs. 

3. Magnesium

As well as helping with sleep quality and quantity;  and with muscle recovery, magnesium has been shown to increase bone density too.

Your best foods for magnesium are:

- Seeds and nuts such as pumpkin, peanuts, almonds, cashews.

- Black beans and edamame beans

- Whole grains like quinoa, freekeh, buckwheat and barley

- Spinach ( I mean, damn, spinach is gooooood!)

- Avocado

- Dark chocolate

So, to finish today's blog, I thought I'd share some quick and easy recipes that you can add to your rota for increased bone health.