Cooking for Bone Health

The two main dietary bone health-promoting nutrients are Calcium, a mineral naturally found in bone; and Vitamin D, a vitamin required to absorb calcium from your intestine.

With enough sunlight, our bodies will synthesize Vitamin D in quantities great enough for adequate calcium absorption. Calcium, on the other hand, must come from external sources or your body will start to use up the calcium stored in bone for other body functions.

Calcium is a mineral essential for many cellular functions including bone mineralization and muscle contraction. Calcium deficiency leads to osteoporosis and neuromuscular disorders including convulstions, heart rythmn disturbances, numbness and even paralysis.

BroccoliThe best source of calcium is in foods. Calcium supplements, though effective at correcting low calcium states, may cause other side effects in the body including kidney or bile stones, bone pain, nausea and vomiting, and pancreatitis among other conditions.

Foods high in calcium include: milk, cheese, broccoli, fortified cereals and almonds. Vitamin D fortified milk helps increase the absorption of calcium from the intestine into the blood stream. MP5094

According to, the following recipes are calcium-rich and great for bone health: Black-eyed peas with Tofu, Chicken Cassoulet, Salmon Cakes, Manicotti, Lamb and Rice Casserole.

Check out Bone Healthy Desserts!

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