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Calcium=Strong Bones…Yes & No

Calcium = Strong Bones. Well yes and no. Calcium is only one piece of the puzzle. Vitamin D, magnesium and Vitamin K2 are equally important.

99% of CALCIUM is stored in bones and teeth and 1% is found in the blood and fluid surrounding cells. Calcium in the blood is maintained within a very narrow range. The effects of calcium are so vital to life that a dip in calcium blood levels will result in calcium being drawn from your bones.

Food sources of calcium include:

  • Dairy - choose full fat
  • Fish - sardines, salmon, mackerel, herring
  • Dark green vegetables - kale, spinach, broccoli
  • Fruit - oranges, figs
  • Nuts - almonds
  • Seeds - chia, sesame

VITAMIN D is needed for absorption of calcium from the small intestine and into the bloodstream.

  • We primarily obtain Vitamin D from the sun (approximately 90%) and a small amount from foods.

Food sources of Vitamin D include:

  • Cod liver oil
  • Fatty fish such as salmon, herring, sardines
  • Egg yolk and butter

MAGNESIUM is needed for activation of Vitamin D.  As well as healthy bone formation, ie the right balance of osteoclasts (cells that break down bone) and osteoblasts (cells that rebuild bone).

Food sources of magnesium include:

  • Kale, spinach
  • Cacao
  • Almonds, walnuts
  • Pumpkin seeds
  • Black beans

VITAMIN K2  regulates deposition of calcium from the blood into the bone. Vitamin K2 is primarily synthesised in our gut by our microbiome.

Food sources of Vitamin K2  include:

  • Natto
  • Grass fed beef
  • Grass fed dairy

We need to consider bone health from a young age 

Peak bone mass is reached by our mid twenties. Then we see a gradual decline as we age, with an accelerated drop after menopause.

I wish I knew in my younger years what I know now about bone health. My calcium intake from foods was not ideal. I hated milk and never ate cheese nor cream. The other sources of calcium, such as sardines were definitely not something I chose to eat.  How things have changed! Then looking back on my blood tests from my 20s and 30s I had insufficient Vitamin D levels. Consequently I didn't achieve the best starting point for bone density.

It's so important to build strong bones from an early age so that you have a high starting point. I do worry about girls on restrictive diets not getting adequate bone building nutrients.

Good news is there is so much we can do to support strong healthy bones at any age

I'll explore this further in future newsletters. In the meantime if you'd like to learn more about calcium, how much you need and ways to include it in your diet you can read more here.

 

yoghurt and berries

Bone Building Breakfast Bowl

I've created a breakfast bowl that's full of nutrients for healthy bones. It also provides 11g protein which is roughly the same as two eggs. Did you know molasses is a source of calcium? Just half a teaspoon provides 33mg which is the same amount of calcium as in ten almonds.

BONE BUILDING BREAKFAST BOWL
Serves 1

100g (1/3 cup) full fat yoghurt
75g (1/2 cup) blackberries or raspberries
2 tsp flaxseeds, ground
20g almonds, roughly chopped
1 tsp sesame seeds
½ tsp blackstrap molasses
Optional: Sprinkle of cinnamon

Below is more detail on the main nutrients in this breakfast bowl. Btw the combination of protein, carbohydrate and heathy fat in this breakfast will keep you fuller for longer and stop you reaching for a snack mid-morning.

Nutrient table

Bone health is a passion of mine and in future newsletters I'll share more information and tips so that you're armed to move through life with lovely strong bones.

If you have any specific questions about bone health please reply to this email.

Wendy

Nutritionist & Caterer
0403 861 117
wendy@acutabove.com.au
www.acutabovenutrition.com.au

Wendy Middleton - Nutritionist - A Cut Above Nutrition 02

Hello I’m Wendy

… a qualified nutritionist and caterer. My 18 years of experience with my catering business has taught me many cooking skills and short cuts that I share to make your time in the kitchen more efficient, productive and most importantly enjoyable.

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3 things to look for when buying olive oil: 🍃Ha 3 things to look for when buying olive oil:
🍃Harvest date. A quality producer will include this on the packaging. Consume your olive oil within 24 months of the harvest date.

🍃Packaged in a dark glass bottle or tin. Clear bottles allow light exposure which will oxidise your olive oil.

🍃Fresh & fruity taste with a peppery flavour on the back of the throat. This peppery flavour is the polyphenols which contain many of olive oil’s health benefits.
#healthyeatingmadeeasy #acutabovenutrition
Did you know a small tin of sardines has more calc Did you know a small tin of sardines has more calcium than a 250ml glass of milk. Sardines are also an excellent source of omega-3s and protein.

Love or hate sardines? Hopefully these quick & easy meal ideas will inspire you to give these nutrient powerhouses a try. #healthybones #acutabovenutrition
When we think of calcium dairy commonly comes to m When we think of calcium dairy commonly comes to mind. But what about the non-dairy sources of calcium? You can find calcium in:
- Sardines, salmon, mackerel, herring
- Kale, spinach, broccoli
- Oranges, figs
- Almonds
- Chia & sesame seeds
#makinghealthyeatingeasy #acutabovenutrition
There’s so much more to healthy bones than calci There’s so much more to healthy bones than calcium. Read more in my latest HEALTHY EATING MADE EASY newsletter. Link in bio. #sharemyhealthyloveoffood #acutabovecatering
Healthy Chocolate Balls. This is a recipe from @ch Healthy Chocolate Balls. This is a recipe from @changinghabits_hq 
So moorish! The combination of protein, carbohydrate & healthy fat will keep you energised for longer plus chocolate just makes you feel good!

Ingredients:
- 50g cacao melts (I used Changing Habits 100% cacao melts, I really like this brand as I know it’s a quality product)
- 100g nut butter (I used peanut, will try almond next time)
- 60g pepitas
- 25-30g coconut oil
- 1 tsp ground ginger
- 2 tsps ground cinnamon
- 100g (about 10) medjool dates
- generous pinch of sea salt 

Add cacao melts to food processor & blitz until a rough crumb. Add remaining ingredients & blitz until combined. Roll into balls. Makes 15. #sharemyhealthyloveoffood #acutabovecatering
Tips for choosing almond milk: - Look for 7-10% a Tips for choosing almond milk:

- Look for 7-10% almonds + filtered water. Ideally organic almonds.
- Avoid gums, thickeners & emulsifiers. These are inflammatory for the gastrointestinal tract.
- Avoid sunflower, grape seed, canola and vegetable oils. These are all high in pro-inflammatory omega-6s.
- Avoid added sugar. Choose unsweetened options. #sharingmyhealthyloveoffood #acutabovenutrition
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