Understanding Osteoporosis and the Role of Calcium
Osteoporosis is a condition where bones lose density because they lack sufficient calcium and vitamin D. The resulting fragility makes fractures more likely, especially in post‑menopausal women and older adults.
In Spain alone, around two million women over menopause face this disease, which generates roughly 25,000 hospital bills each year. While aging is the main driver, genetics also matters—people of Caucasian or Asian descent are at higher risk.
Consuming calcium‑dense foods can counteract bone loss. Dairy products (skim milk, fresh cheeses, yogurt), fortified almond milk, wakame seaweed, nuts, eggs, leafy greens, whole‑grain cereals, and certain legumes are all excellent choices. Calcium not only builds strong skeletons; it also aids nerve transmission, heart rhythm, blood clotting, and immune function.
Adults should aim for 1,000‑1,500 mg of calcium daily, split into two or three servings.
Top Calcium Sources (mg per 100 g)
- Wakame seaweed – 1,300 mg
- Cheese – 500‑1,184 mg
- Sesame seeds – 975 mg
- Caviar – 275 mg
- White beans – 240 mg
- Sheep's milk – 193 mg
- Parsley – 138 mg
- Hazelnuts – 113 mg
- Sun‑dried tomatoes – 110 mg
- Pistachios – 105 mg
- Spinach – 99 mg
- Sunflower seeds – 78 mg
- Lamb meat – 17 mg
Four Bone‑Supporting Recipes
1. Wakame‑Infused Stewed Potatoes
Ingredients
- 5 medium potatoes, peeled and cubed
- 3 carrots, sliced
- 1 onion, diced
- 2 tbsp dried wakame, rehydrated
- 1 tbsp olive oil
- Salt and pepper to taste
Method
- Heat olive oil in a large pot and briefly sauté the onion until translucent.
- Add carrots and potatoes, stirring for a couple of minutes.
- Cover with water, bring to a boil, then lower the heat and simmer for 25 minutes.
- Stir in the softened wakame, season, and serve hot.
2. Seafood Soup with Wakame
Ingredients
- 250 g squid, sliced
- 250 g shrimp, peeled
- 50 g onion, finely chopped
- 25 g dried wakame, rehydrated
- 25 g canned crushed tomato
- 1 clove garlic, minced
- 1 L fish stock
- 1 tbsp olive oil
- Salt, pepper, and a pinch of paprika
Method
- Heat olive oil in a pot; sauté onion, garlic, and tomato until aromatic.
- Add squid and shrimp, cooking for 3‑4 minutes.
- Pour in the fish stock, bring to a gentle boil, then add the wakame.
- Simmer for 10 minutes, season, and serve with a slice of whole‑grain bread.
3. Fresh Broad Beans with Poached Eggs
This dish combines calcium‑rich beans and eggs for a protein‑packed, bone‑friendly plate.
Ingredients
- ½ kg fresh broad beans, shelled
- 1 onion, chopped
- 12 cloves garlic, minced
- 4 large eggs
- 2 tbsp olive oil
- 1 bay leaf
- Fresh parsley, chopped
- Salt and pepper
Method
- In a pot, bring water to a boil with the bay leaf; add the beans and cook 10 minutes.
- Meanwhile, sauté onion and garlic in olive oil until golden.
- Drain the beans, add them to the sautéed aromatics, and stir gently.
- Make four shallow wells in the mixture and crack an egg into each; cover and poach for 3‑4 minutes.
- Garnish with parsley, season, and serve.
4. White Fish Fillet in Smoked‑Cheese Sauce
Ingredients
- 2 fillets of white fish (e.g., cod or halibut)
- ½ cup low‑fat milk
- ½ cup smoked cheese, grated
- 1 tsp cornstarch dissolved in 2 tbsp water
- 1 tsp fresh yogurt
- ½ cup green onions, sliced
- ¼ tsp chili flakes
- ¼ cup white wine
- Olive oil, salt and pepper
Method
- Season fish fillets with salt and pepper; sear briefly in hot oil, then set aside.
- In the same pan, sauté green onions and chili flakes for 2 minutes.
- Add white wine, let it reduce, then stir in milk and smoked cheese until melted.
- Mix the cornstarch slurry, cook a minute until thickened, then whisk in yogurt.
- Return the fish to the pan, coat with sauce, and heat through (about 5 minutes).
- Serve with steamed broccoli or boiled potatoes.
References
Information compiled from nutritional guidelines, osteoporosis research publications, and public domain recipe collections.