Bone health, its as easy as 1, 2 ,3
When it comes to bone health, there is just 1 simple equation to remember:
- Calcium
- Weight Bearing Exercise
- Vitamin D
Dairy foods including milk, cheese and yoghurt contain a unique combination of bone-building nutrients to help build unbeatable bones throughout life.
Calcium
Calcium is the main building block of bone. Calcium combines with other minerals, (like phosphorus) to form hard crystals that give bones their strength. Because our body can’t make calcium, it must come from our diet. If we don’t eat enough calcium-rich foods, calcium will be taken from the bones to be used for other body functions, and over time bones will become weak and brittle leading to a disease called osteoporosis. This is why it is so important to have a daily supply of calcium-rich foods like milk, cheese and yogurt throughout life.
Milk, cheese and yoghurt provide a convenient and readily absorbable source of calcium, and are the top three contributors to calcium intakes in the Australian diet.
While it is true that calcium is found in other foods, meeting calcium needs without dairy foods can be difficult. You need to consume 5 cups of cooked broccoli; 32 Brussels sprouts; ¾ cup of almonds; or five cups of red beans to provide your body with the same amount of calcium, as you would get from one 250ml glass of milk. Plant-based ‘milks’ like those made from soy and almond are often fortified with calcium. As calcium is not naturally present in these beverages, the calcium may not be absorbed as well when compared to cow’s milk.
Some of these plant sources of calcium may also contain components such as phytates (found in cereals, bran, soybeans and seeds) and oxalates (found in spinach, rhubarb and walnuts) that reduce the uptake of calcium into the body.
As well as calcium, dairy foods such as milk, cheese and yogurt provide a number of other important bone-building nutrients, such as protein, phosphorus, potassium, magnesium and zinc.
Protein
Adequate protein intake is essential for bone health. Protein is needed to achieve optimum bone mass during childhood and adolescence, and for the preservation of bone mass as we age. Protein comes from milk, cheese, yogurt, meat and other animal sources. Protein can also be obtained from legumes, grains, nuts, and some vegetables.
Phosphorous
Phosphorus is as important for bone health as calcium. It is essential for the formation and maintenance of strong bones. Eighty-five per cent of phosphorus is contained within the skeleton - where it acts as a partner with calcium in the mineral structure of bones. Dairy foods, such as milk, cheese and yogurt, have an ideal calcium to phosphorus ratio of 1:1. The main foods supplying phosphorus in our diet are dairy foods, cereal products, and meat.
Potassium
Although we don't often hear about the mineral potassium for bone health, some emerging evidence suggests a positive link. Potassium can decrease acidity in the body. With less acidity, there is less calcium lost in the urine, so more stays in the body to help make bones stronger. Potassium can be found in milk, cheese and yogurt, as well as vegetables, nuts, fruit, meat and cereal products.
Magnesium
Magnesium plays an important role in calcium and bone metabolism. It helps to control calcium levels in bone and provides structure for bones. Two-thirds of magnesium in the body is found in the skeleton. Magnesium is found in a wide variety of foods - including dairy foods, cereal products and vegetables.
Zinc
Zinc is also important for forming strong bones, as it helps with the natural break down of old bone and replacement of new bone (i.e. bone turnover). Children, adolescents and adults in Australia obtain most of their zinc from dairy foods, cereals and meat, with moderate amounts supplied by bread.