5 calcium-rich meal ideas to support bone health

We asked Dr Alice Mayor, Registered Nutritionist at Yeo Valley Organic, to share some bone-friendly food ideas to help you eat well for your bones.

Calcium plays an important role in keeping bones strong throughout life. Not getting enough calcium over time can affect bone health and may increase the risk of conditions such as osteoporosis. For most people, a varied, balanced diet that includes calcium-rich foods can provide the calcium they need.

What foods increase my calcium intake?

Dairy foods such as milk, yogurt and cheese are good sources of calcium and can be a simple way to support daily intake. As a guide, a 200ml glass of cow’s milk or a 150g serving of yogurt contains around 240mg of calcium. Adults need around 700mg of calcium a day, although some people may need more depending on their age, life stage or medical advice.

How do I increase my calcium intake in my diet?

Including dairy regularly can feel easy and varied when it’s used in different ways. Yogurt is particularly versatile: it can be spooned onto breakfast, blended into smoothies, stirred into dips, used in dressings or served alongside savoury dishes. When choosing yogurt, natural plain yogurt is a good option because it contains the naturally occurring lactose sugars found in milk without added sugar. It is also worth remembering that full-fat and reduced-fat dairy options contain similar amounts of calcium. The good news is there are lots of delicious options, from everyday whole milk yogurt to thicker Greek-style yogurts and slightly tangier kefir.

Here are five recipe ideas to inspire and help you include more calcium-rich dairy in everyday meals.

1. These Mango and Chia Seed Jam Pots make a colourful prep-ahead breakfast. They are made with kefir yogurt, but you can use any yogurt you enjoy.

2. These Spinach Pancakes with Creamy Dill Yogurt are a colourful savoury idea for brunch, lunch or a light evening meal, with yogurt bringing freshness and added calcium to the plate.

3. This Apple and Berry Breakfast Crumble is ideal for colder mornings and works well served with yogurt for an extra calcium boost.

4. This Salmon Salad with a Tahini Yogurt Dressing makes a satisfying lunch or light dinner, with yogurt adding creaminess to the dressing.

5. For a simple savoury option, this Simple Herby Dip is a lighter alternative to many shop-bought dips and a useful way to serve yogurt with vegetables, flatbreads or snacks.

When talking about calcium and bone health, it's important to mention vitamin D, which helps the body absorb calcium. Vitamin D is made by the skin from direct sunlight outdoors, but you can also get it from some foods. Current advice is that, in the UK, everyone should consider taking a vitamin D supplement during the autumn and winter months.

Remember, a balanced diet is just one part of supporting healthy bones, alongside lifestyle factors such as regular weight-bearing exercise.

Please note: This is a topical blog and the information may become out of date. For the latest evidence-based information about osteoporosis and bone health, please visit our Information and Support web pages.