Get outside
You can also try to get vitamin D through sun exposure (10 to 15 minutes a day) – the body manufactures vitamin D in response to sunlight. The amount of sun exposure required to produce adequate levels of vitamin D is relatively low. However, many Australians do not have adequate vitamin D levels especially in winter. However, excessive sun exposure, especially without sunscreen, can increase the risk of skin cancer, Dr Abelson says, so supplementation may be preferred.
Serve yourself soy
Soy contains not only calcium but also plant oestrogens, and it seems to help maintain bone density. “Just half a cup of tofu contains 400 milligrams of calcium,” Palinski-Wade says. Substitute soy flour for regular flour in recipes from pancakes to cupcakes. Nibble on roasted soybean ‘nuts’ instead of peanuts. Reach for soy cereal and soy cheeses. Make shakes and smoothies with soy milk.
Pop some prunes
One food that can make your bones 20 per cent stronger is prunes. “Research has shown that eating five to six prunes per day – a little over a serving – may help prevent bone loss,” Palinski-Wade says. “By simply adding prunes on top of your salad, into a trail mix, or enjoying them as a snack, you may be promoting bone health as well as increasing your intake of fibre and nutrients.” Prunes (otherwise known as dried plums) have several nutrients that benefit bones, such as vitamin K, magnesium and potassium.
Read on to learn about the link between complex carbohydrates and fibre.