For strong bones. So Good soymilk contains one third of your daily calcium needs in one 250ml glass. So Good soymilk has the same amount of calcium as whole dairy milk, and the calcium is absorbed as efficiently by the body, without the cholesterol, animal fat or lactose.
Calcium is needed for the normal development and maintenance of our bones as well as for optimal functioning of our nerves and muscles. Calcium is stored in our bones and teeth where it provides structure and strength.
Dairy foods aren’t the only source of calcium in the diet
You can get calcium from calcium-fortified soy milks such as So Good. One 250ml glass of So Good soymilk gives you one-third of your daily calcium needs – the same as whole dairy milk. So Good Essential soymilk has almost half (47%) your daily calcium needs in one 250ml glass. Read more about So Good Essential.
Non-dairy sources of calcium to try:
- Soy yoghurt
- Tofu (which has been calcium set – check the label)
- Almonds
- Tahini (unhulled)
- Dried fig
- Dark green leafy vegetables (especially broccoli, bok choy, kale and Chinese cabbage)
What else can we do for our bones?
Protein
Getting enough protein is important for healthy bones. Soy protein is a high quality protein.
A recent intervention study comparing a high protein omnivorous (meat-containing) diet to a lower protein vegetarian diet (the vegetarian diet still had an acceptable amount of protein), found that the high protein group resulted in poorer measures in bone status after a period of weight loss.
Although research is currently underway to determine the effects of different types of protein on bone, it is a widely held view that a high consumption of animal protein (and sodium) and inadequate intake of plant protein could be a predictor of poorer bone health in postmenopausal women
We can get plant protein in our diets by enjoying soy foods, other legumes (such as baked beans, cannellini beans, butter beans), nuts, seeds and wholegrains. These foods provide fibre, phytonutrients, vitamins and minerals as well as protein!
Soy
Epidemiological studies have shown a positive relationship between soy consumption and bone health in postmenopausal women. Recently, two key papers have reported improvements with respect to bone in postmenopausal women when comparing high with low soy consumers.
For years researchers have wondered why bone health appears worse in countries with high calcium intakes, while better in countries where calcium intake is lower. It is well documented that bone health is better in Asian women compared to Western women. It has been suggested that the high intake of soy foods, rich in soy protein and naturally occurring protective antioxidants, or isoflavones, may be one of the factors responsible for better bone health in these countries. Researchers have shown that isoflavones may inhibit bone loss and stimulate new bone formation. These factors help maintain strong bones, however in the clinical setting, research is still ongoing.
Soy foods, naturally rich in soy protein and isoflavones are a great choice for strong bones.
Safe sun exposure to get plenty of Vitamin D
Vitamin D helps us absorb and use calcium. So how much sun is good for our bones?
The NSW Cancer Council recommends that we should always protect our skin if the UV index is greater than 3. Exposing our face, hands and arms to a daily dose of sunshine for about 10 minutes in summer, 15-20 minutes in spring and autumn and 30 minutes in winter, should allow us to get all the vitamin D we need.
The recipe for strong bones
As well as calcium, adequate protein and vitamin D, minerals including magnesium, phosphorus and potassium are part of the complex interaction between our diets and our bones. With lots of fruits, vegetables, legumes, wholegrains, nuts and seeds supplying many of these minerals. Going easy on the salt and caffeine, as well as some physical activity is also beneficial for our bones.
If you would like more information, or if you have a general question about health and wellbeing, please contact our FREE Sanitarium Lifestyle Medicine Service to speak with one of our fully qualified dietitians on 1800 673 392, or ask a nutritionist.
The above nutrition information is of a general nature and does not substitute for individual or specific advice as recommended to you by your Health Practitioner.
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