bone strength

Bone Strength

How important is bone strength to you, your family, all of us?

Bone strength is vital for the skeleton to carry out the important job of supporting our frame and facilitating all our movements…  pretty important don’t you think?  To care for our bone strength, through changing seasons and ages, we need to be vigilant and ‘feed’ our bones to keep them healthy.  Bone strength is reflected in our hair and nails, posture and flexibility.  As always the inside job is the key to success.

So how can I boost my bone strength and continue to enjoy good posture, lustrous nails and hair?

Green leafy vegetables, such as spinach, have abundant Vitamins A, K and C.  Tofu, edamame and soya beans promote bone strength with proteins, iron, magnesium and calcium.  Sesame seeds and Tahini have high calcium content too.

Here are a couple of tasty and simple recipes which positively impact on your bone strength:


Green Pasta Bake (serves 1)

85g penne pasta / green penne pasta                     20g unsalted butter

15g plain flour                                                          250ml soya milk

40g Comte/Gruyere/Cheddar cheese                      ¼ tsp paprika

Pinch of nutmeg                                                       ½ tsp Dijon mustard

Sea salt flakes                                                            freshly ground black pepper

50g sliced greens such as collard, beet, turnip, kale, spinach or spring greens

25g sourdough/country style bread                         2 tsp extra virgin olive oil

2 tsp sunflower seeds                                                2 tsp ground hazelnuts


Cook the penne in salted boiling water according to the packet instructions.  Drain and set aside.  Preheat oven to 180C/350F/Gas 4 and lightly butter a small gratin dish.  Melt the butter in a pan until foaming then add the flour.  Stir constantly over a medium heat for 1 minute then gradually whisk in the milk.  Gently cook for 5 minutes until starting to thicken, then stir in the cheeses, seasonings, vegetable and pasta.  Tip into the dish.  Blitz the bread, oil, sunflower seeds and hazelnuts in a mini food processor until the mixture resembles breadcrumbs. Spread over the pasta and bake for 30 minutes.


Healthy Regards,

edinburgh nutrition Team