Strong healthy bones

Calcium is essential for healthy bones to help them grow strong and prevent them from becoming porous. From child hood through to early adulthood it is important to have calcium rich diet as this is when the calcium is laid down in your bones. After about your mid-30’s the bones start to lose calcium so it is important to keep topping up your calcium in order to minimise age related bone losses
Unfortunately many people calcium intake is too low because it is common for people to cut out high fat foods like cheese and milk to help them lose weight. Your daily multivitamin and mineral supplement will contain some calcium but is unlikely to contain enough – you need to get the additional calcium from your diet.

Dairy products such as milk, cheese and yoghurt are the best calcium providers – remember to choose the low fat options. However there are other foods you can have to boost your calcium intake. These include:

  • Sardines or pilchards
  • Spinach
  • Baked beans
  • Sesame seeds
  • Prawns
  • Oranges
  • Bread
  • Broccoli
  • Dried apricots
  • Tofu
  • Spring greens
  • Okra, kale, cabbage
  • Canned salmon
  • Kidney beans
  • Brazil nuts
  • Soya yoghurts and milk (with added calcium)
  • Calcium fortified mineral water


    Vitamin D is also needed for strong healthy bones because this can help the calcium to be absorbed. The main source of Vitamin D is the action of sunlight on our skin, however with the great British summers it might be a good idea to get some from your diet.It is now recommended that in the uK in the winter months we take Vit D supplements or double check your multivitamin contains Vitamin D

    Sources of Vitamin D include:

  • Oily fish
  • Eggs
  • Fortified margarines
  • Liver
  • Fortified breakfast cereals
  • Fortified fruit juices


Transform Healthcare Limited is registered with the Care Quality Commission. Cosmetic surgery results and benefits can vary and are different for each individual. As such, Transform Healthcare Limited cannot guarantee specific results. Transform is a trading name of Transform Healthcare Limited, registered in England and Wales, Company Registration Number – 10616065. TRANSFORM HEALTHCARE HOLDINGS LIMITED is an Appointed Representative of Funding Falcon Ltd which is Authorised and Regulated by the Financial Conduct Authority. TRANSFORM HEALTHCARE HOLDINGS LIMITED (FRN:988595) has been added as an Appointed Representative under Funding Falcon Ltd (FRN:743100). Effective date: 29/11/2022

TRANSFORM HEALTHCARE LIMITED is registered in England with Company Number 10616065 and has its registered office at 132 Manchester Road, Rochdale, Greater Manchester, England, OL11 4JQ.
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