HEALTH - Build up your bone mass

Build up your bone mass

Lay a strong foundation by eating food that is rich 

in essential vitamins and nutrients.

Most of our bone mass is laid down when we are young. This is why it is important to provide your child with a nutritious diet that's rich in all the key elements for good bone health, including calcium, magnesium, phosphorus and vitamins D, C and A. It's vital that a strong bone foundation is laid in childhood and adolescence to prevent osteoporosis and fractures later in life.

Here's a list of great sources of the key vitamins and nutrients that your body needs to keep building bone mass.

• Yoghurt: An excellent source of phosphorus and calcium, two important nutrients that work together to build strong, healthy bones.
• Oranges: An excellent source of vitamin C, important for forming collagen in bones.
• Cod-liver oil: A rich natural source of vitamins A and D, needed to improve calcium and phosphorus absorption and for healthy growth and development of bones.
• Spinach: Green leafy vegetables are rich in magnesium, one of the most important nutrients linked to bone strength, as it assists in the delivery and laying down of calcium in the bones.

For more information visit www.sunsmart.com.au/vitamin_d

Source: http://www.bodyandsoul.com.au/nutrition/nutrition+tips/build+up+your+bone+mass,7189