SHELF LIFE:In the last of this series, we look at how we can bone up on our bone mass
OUR BONES are never static; we are constantly forming new bone and breaking down old material. Up to the age of about 30 we are in the building phase and adding strength to our skeletons. After 30, this phase slows down and we can lose bone mineral faster than we replace it. But happily, the foods we eat can have a big effect on strengthening our frames and keeping osteoporosis at bay.
Calcium is a familiar mineral to build bone density and the adult skeleton contains over a kilo of it. It is not only present in dairy produce but in foods that are easy to snack on such as almonds, sunflower seeds and dried fruit.
Milk, cheese and yoghurt are well-known sources of calcium but, in an increasingly “dairy-free” world, how much dairy should we be eating?
Cheese has taken a bashing in recent months because of its high levels of saturated fat. Currently, the Broadcasting Authority of Ireland proposes to ban cheese ads during children’s television because, under its nutrient profiling model, cheese is too high in fat. But women – and particularly teenage girls – in Ireland have been found by Safefood not to consume enough calcium and frequently rate liquid milk as being high in fat. Ordering “skinny” coffees and avoiding milk is a common calorie-cutting measure, but it can come a cost.
Whole milk has a low level of fat at 4-5 per cent. This compares with about 35 per cent fat in the average cheddar cheese. Drinking only low-fat milk will not reduce calorie intake by a huge amount and can mean losing out on vitamins A, D, E and K, which are essential to fight infection and keep bones healthy.
If you love cheese, switching from cheddar to a soft cheese like Camembert can do you a lot of favours. Camembert has a third less fat (about 23g per 100g). It’s high in folic acid and is very rich in calcium. For a really low-fat option, cottage cheese on garlic toasties with a sprinkling of parsley is a simple snack. Edam has more calcium than cheddar, a medium amount of fat but is high in sodium so watch out if you have blood-pressure issues.
For a middle-of-the-road option full of taste try the Irish-made Carrigaline low-fat cheese in a salad with walnuts, chopped apple and spinach, tossed with some balsamic vinegar.
Aim for about three servings of dairy a day; a glass of milk, a matchbox-sized piece of cheese and about 150g of yogurt. Natural yoghurt whizzed with strawberries, oranges, kiwis or pineapples is a substantial snack brimming with vitamin C, also required for bone health.
Oily fish is not only a source of vitamin D but also of essential fats, shown to increase bone formation. The small edible bones in tinned salmon and mackerel are also great sources of calcium.
Scrambled eggs with strips of smoked salmon and asparagus makes a great seasonal meal and takes five minutes to prepare.
Dark, leafy vegetables and the staples of a Mediterranean diet – fruits, olive oil and wholegrains – have been shown to benefit bone health. Phytoestrogens such as soya can also protect the skeleton from loss of density. Bones can become “honeycombed” over time leading to osteoporosis – literally meaning porous bone. Happily, what we eat can go a long way in keeping it at bay.
Movement itself keeps your frame in working order; walking, running and weight-bearing exercises are great for building bone density. Vitamin D from sunshine is also essential, so a walk, followed by a Mediterranean-style lunch in the sun ticks all the boxes. It’ll also put a smile on your face.
Series concludes
