Feed Your Bones

 
 
To help keep your bones as strong as possible, try to eat some foods from each of the groups below every day.
 

 

Calcium

  • Dark-green leafy vegetables
  • Pilchards, sardines
  • Salmon, tuna
  • Cod, plaice
  • Prawns
  • Broccoli
  • Milk
  • Cheese
  • Yoghurt
  • Onion
  • Watercress
  • Green/french beans
  • Red kidney beans
  • Tofu
  • Baked beans
  • Sesame seeds
  • Bread
  • Muesli swiss style
  • Special K
  • Ready Brek 
 

 

Zinc

  • Beef, pork, liver, poultry
  • Eggs
  • Seafood
  • Cheese
  • Nuts
  • Wheat germ
 
 

Vitamin C

  • Citrus fruit/juices
  • Broccoli
  • Dark-green leafy vegetables
  • Red peppers
  • Strawberries
 
 

Vitamin B6

  • Wheat germ
  • Oatmeal
  • Salmon and mackerel
  • Bananas
  • Peanut butter
 
 

Manganese

  • Fruit e.g. raspberries, pineapple, grapes, strawberries
  • Romaine lettuce
  • Spinach
  • Green beans

 

Vitamin D

  • Oily fish e.g. herring, salmon, tuna, mackerel, kippers
  • Fortified breakfast cereals
  • Margarine
  • Eggs
  • Sunshine!
 
 

Magnesium

  • Bran
  • Cocoa powder
  • Nuts e.g. brazil nuts, cashews
  • Sesame seeds
  • Legumes e.g. soybeans, haricot and kidney beans, chickpeas
  • Marmite
  • Grains e.g. millet, oats, wheat, bulgar wheat
  • Brown rice
  • Bananas
 
 

Boron

  • Nuts
  • Dried apricots
     
     

Copper

  • Shellfish e.g. oyster, lobster, crab
  • Offal
  • Legumes
  • Whole grain bread, cereal and pasta
  • Nuts and seeds
  • Peas
  • Tomatoes
  • Bananas
 
 

Silicon

  • Brown rice
  • Green leafy vegetables
  • Root vegetables
  • Seafood
 
 

Folic Acid

  • Marmite
  • Blackeye and kidney beans
  • Broccoli
  • Liver
  • Chickpeas
  • Spinach
  • Beetroot
     
 
 
 

 

 
 
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