MYTH Calcium is the only mineral I need to keep my bones healthy

BUSTED ‘Calcium is a key mineral for bone structure,’ says Dr Sarah Brewer, medical director of Healthspan. ‘Your body contains around 1.2kg, which is more than any other mineral, and it’s vital for strong bones at every life stage.’

You lose calcium every day through skin, nails, hair and sweat, so keep levels topped up (you need around 700mg a day). Drink an extra pint of milk daily, which provides around 720mg, but eggs, broccoli, nuts and seeds are all good sources. However, other nutrients are key for maintaining a healthy skeleton. ✣ Vitamins D & K: Both vitamins play an essential role in helping your body absorb calcium. ‘Vitamin D regulates calcium metabolism and is vital for healthy bones and teeth,’ says Dr Melanie Wynne-jones. ‘Deficiency can lead to osteomalacia, which can trigger falls, fractures and fatigue.’ Recommended Daily Intake (RDI) of vitamin D = 10mcg For vitamin D, eat: Oily fish, eggs and meat. In winter, we need to top up with a supplement.

RDI of vitamin K = 122mcg Eat: Green leafy vegetables, fish, meat, eggs and fortified cereals.

✣ Magnesium: 50-60% of this is found in bones. ‘It supports the structural

development of new bone tissue,’ says Jane. RDI = 270mg Eat: Green leafy vegetables, beans, brown rice, nuts, wholemeal bread.

✣ Vitamin B12: Supports your bone-building cells. RDI = 1.5mcg Eat: Meat, fish, dairy and eggs.

Green leafy veg and beans are vital for bones