Bone-Health Recipes for Active Living

Nutrition recipes /

Bone Health Recipes

July is recognized as National Bone Health Month, emphasizing the importance of maintaining strong bones throughout life. The theme encourages individuals, especially children and adolescents, to in corporate calcium-rich foods, engaging in weight-bearing exercises, and ensuring adequate Vitamin D intake to build and maintain healthy bones. This month raises awareness about preventing bone-related conditions such as osteoporosis, osteoarthritis and promoting overall skeletal health for better long-term well-being.

Recipe 01:  Sesame-Tahini Date Shake

The Sesame-Tahini Date Shake is a delicious and nutrient-packed drink designed to strengthen bones naturally. This shake combines the calcium-rich power of sesame seeds (in the form of tahini) with the sweetness of dates, a natural source of magnesium and potassium—essential for bone density and strength.

Calories: Serves 2

2 Serving Approx. 530 kcal

1 Serving Approx. 265 kcal

Ingredients:

  • 2 Cup whole milk
  • 1 tbsp sesame seed
  • 6 Dates
  • 1 tsp olive oil

Method:

  1. Firstly, make tahini paste. Mix 1 tbsp of sesame seeds with a few drops of olive oil and grind into a smooth paste.
  2. Then add tahini, dates, milk, and ice cubes into a blender.
  3. Blend until smooth and creamy.
  4. Serve immediately for the best taste and nutrition.

Health Benefits

  1. Essential for building and maintaining strong bones.
  2. Supports bone density, reduces the risk of fractures, and prevents conditions like osteoporosis.
  3. Promote calcium absorption and enhance overall bone strength.
  4. Helps to maintain bone structure, complementing calcium for improved skeletal health.
  5. The anti-inflammatory properties contribute to bone health by reducing inflammation that can negatively impact bone density.
  6. This nutrient-dense recipe provides sustained energy, supporting an active lifestyle that further enhances bone health through physical activity.

References

  1. Weaver, C. M., & Proulx, W. R. (2013). The role of nutrition in maintaining bone health. Journal of the American College of Nutrition, 32(3),153-164. doi: 10.1080/07315724.2013.10720443
  2. National Institutes of Health. (2022). Osteoporosis: Prevention and treatment.
  3. Calvo, M. S., & Tucker, K. L. (2018). Is phosphorus intake associated with greater bone density? A review of the literature. Journal of the American College of Nutrition, 37(5), 439-447. doi: 10.1080/07315724.2018.1447654
  4. Weaver, C. M. (2013). Potassium, magnesium, and calcium: Their role in bone health. Journal of the American College of Nutrition, 32(3), 165-172. doi: 10.1080/07315724.2013.10720444
  5. Rao, L. G., & Rao, A. V. (2018). Oxidative stress and antioxidants in the risk of osteoporosis. Journal of Clinical Densitometry, 21(2), 147-155. doi: 10.1016/j.jocd.2017.08.005
  6. Kemmler, W., & Engelke, K. (2016). Exercise effects on bone mineral density in older adults: A meta-analysis of randomized controlled trials. Osteoporosis International, 27(10), 2913-2925. doi: 10.1007/s00198-016-3616-8

Recipe 2: Eggshell Smoothie

Eggshell smoothies are an innovative way to boost calcium intake naturally. Eggshells are rich in bioavailable calcium carbonate, a mineral crucial for building and maintaining strong bones and teeth. When blended into a smoothie they provide an easy-to-consume, balanced meal that supports bone density, prevents osteoporosis, and enhances overall nutrition.

Calories: Serves 1

1 Serving Approx. 258 kcal

Ingredients:

  • ½ tsp Eggshell powder
  • 1 Baby Banana
  • 1 Cup Whole milk
  • 1 tbsp Chia seeds (soaked)
  • 1 tsp Honey (optional)

Method:

  1. Firstly, clean and boil eggshells to remove bacteria, then dry them completely.
  2. Grind the shells into a fine powder using a blender or mortar and pestle, and measure ½ tsp.
  3. Blend milk, banana, chia seeds, and honey until smooth. 
  4. Add eggshell powder and blend again until it becomes smooth.
  5. Serve immediately.

Health Benefits:

  1. Helps to maintain and improve bone mineral density, thereby reducing the risk of osteoporosis and fractures. 
  2. This smoothie is also good for turnover and supports the structural integrity of the skeletal system. 
  3. Nutrients in this smoothie support collagen production, which forms the structural matrix of bones, improving bone elasticity and strength. 
  4. The bioavailability of nutrients in this smoothie enhances the absorption of calcium and other minerals, promoting overall bone health and preventing deficiencies. 

References:

  1. Weaver, C. M., & Proulx, W. R. (2013). The role of nutrition in maintaining bone health. Journal of the American College of Nutrition, 32(3), 153-164. doi: 10.1080/07315724.2013.10720443
  2. Calvo, M. S., & Tucker, K. L. (2018). Is phosphorus intake associated with greater bone density? A review of the literature. Journal of the American College of Nutrition, 37(5), 439-447. doi: 10.1080/07315724.2018.1447654
  3. Rao, L. G., & Rao, A. V. (2018). Oxidative stress and antioxidants in the risk of osteoporosis. Journal of Clinical Densitometry, 21(2), 147-155. doi: 10.1016/j.jocd.2017.08.005
  4. Weaver, C. M. (2013). Potassium, magnesium, and calcium: Their role in bone health. Journal of the American College of Nutrition, 32(3), 165-172. doi: 10.1080/07315724.2013.10720444

 

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