27/02/2026
Angels Nursing Care Healthy Advice 🤗
🦴✨ Food for Healthy Bones ✨🦴
Looking after your bones is important at every age! A healthy, balanced diet helps you build strong bones when you’re young and maintain them throughout your life 💪🥦🥛
At Angels Nursing Care, we care about keeping our community strong, steady, and supported every step of the way 💙👼
🥛 Why Are Calcium & Vitamin D So Important?
✅ Calcium keeps your bones strong
✅ Vitamin D helps your body absorb calcium
✅ Together they reduce the risk of conditions like rickets and osteoporosis
✅ Strong bones = lower risk of fractures from falls later in life 🚶♀️🛡️
A good diet, regular exercise 🏃♂️, and avoiding risk factors all play a part in protecting your bone health.
🧀 Calcium – Adults Need 700mg Per Day
You can usually get everything you need from a balanced diet!
🥛 Milk, cheese & dairy foods
🥦 Green leafy vegetables (broccoli, cabbage & okra – but not spinach)
🫘 Soya beans
🍽️ Tofu
🥛 Calcium-fortified plant drinks
🥜 Nuts
🍞 Bread made with fortified flour
🐟 Sardines & pilchards (where you eat the bones!)
⚠️ Spinach contains calcium but also oxalate, which reduces absorption — so it’s not the best source.
☀️ Vitamin D – Adults Need 10 Micrograms (400 IU) Per Day
We get most of our vitamin D from sunlight 🌞, but some foods can help:
🐟 Oily fish (salmon, sardines, mackerel)
🥚 Egg yolks
🥣 Fortified foods (some spreads & breakfast cereals)
✨ Strong bones support an active, independent life!
✨ Small daily choices make a BIG difference over time.
If you or a loved one need support with nutrition, wellbeing, or day-to-day care, Angels Nursing Care is here to help 💙👼
Stay strong, stay balanced, and take care of those bones! 🦴💪
