Dietary sources of calcium, such as ricotta and broccoli, help promote healthy bones. This recipe is a delicious way to help you meet your recommended daily intake of calcium.
Eating foods high in calcium can do wonders for the health of your bones and muscles, however, it's important to note there are other nutrients that can be found naturally in foods that contribute to bone health and growth.
- Phosphorus - found in dairy products as well as meat, shellfish, beans, seeds and lentils. Bone mineral consists of calcium phosphate, and phosphorus is as important as calcium in supporting bone growth and maintenance.
- Magnesium - found in foods such as spinach, bananas, avocado chickpeas, nuts and seeds. Magnesium helps with bone strength.
- Vitamin K - found in leafy greens, avocado, kiwi, asparagus and pumpkin. Vitamin K is necessary for bone formation and mineralization.
- Vitamin C - Can be found in citrus fruits and tomatoes as well as many vegetables including bell peppers, broccoli and kale. Collagen is the main protein in bone, and Vitamin C is necessary for collagen synthesis.
- Vitamin A - Occurs naturally in eggs, butter, green leafy vegetables and carrots. Vitamin A is necessary for normal skeletal growth.
For more information, including the advised amounts of each nutrient for optimal bone health, visit Orthoinfo.aaos.org.
When making changes to your diet, always consult with your doctor. If you have questions of concerns about your bone health, make and telehealth appointment with one of our Physician Assistants by calling our office at 937-425-1562.