Along with a balanced diet and sufficient energy intakes, there are certain nutrients which play specific roles in the health of our bones and muscles:
- Calcium and phosphorus are needed for normal bone development and maintenance. Calcium also plays a role in muscle function.
- Dairy foods such as yogurt, milk and cheese are among the best sources of dietary calcium and phosphorus.
- The calcium in dairy foods is easily absorbed and used by the body. Take care if choosing a milk alternative by ensuring it is fortified with calcium and vitamin D. Milk alternatives often fall short of the wide range of nutrients naturally present in cow’s milk.
- Other sources include dark green vegetables such as broccoli, soft bony fish such as sardines, pulses, nuts and fortified cereals.