The current trend of a healthy lifestyle not only contributes to our overall health, but also has a significant impact on our bones. Although heredity plays the considerable role in our health, there are still many factors that we are able to influence. Lack of exercise or excessive excersise, irregular meals, unilateral diet, or diet with calcium deficiency, smoking, excessive drinking of alcohol and caffeinated beverages, all of these actions are harmful for our bones. After 35 year of age, the processes of destruction over the production begins to dominate in bone metabolism. In the following years of life, the bone mass starts to gradually decrease and and it is extremely important to assure that our body receives sufficient amount of daily calcium to maintain health and quality of the bones as long as possible. Women tend to be more vulnerable than men, because it is in active age when there are periods of time with increased demands on their bodies (pregnancy, lactation). A sufficient calcium intake during these periods of life is extremely important not just for women but for healthy development of their children as well.

How should a menu rich in calcium looks like?

Breakfast (425mg calcium): cup of  milk, 2 pieces of whole wheat bread, cottage cheese
Snack (40mg calcium): apple
Lunch (145mg calcium): broccoli soup, beef with rice, grated carrot
Snack (255mg calcium): plain yogurt, 1piece of  whole wheat bread
Dinner (150mg calcium): 2 pieces of whole wheat bread, cottage cheese spread with chives