Dairy foods are the richest source of calcium, but, as you know, can be high in fat. But the good news is that lower fat options are just as rich in calcium, as the mineral is actually held in the non-fat part of milk. So, if you wanted to include some cheese in your diet, lower fat cheeses include ricotta, Edam, Gouda or cottage cheese. Low-fat milk and yoghurt are also good sources of calcium for this reason.

But if you want to introduce some non-dairy calcium sources, the best foods include: leafy green vegetables, such as spinach; small boned fish, such as whitebait, sardines, prawns, shrimps, pilchards and salmon; fortified soya milk; dried fruits e.g. figs; sesame seeds and tahini; almonds; tofu; black beans; and pinto beans. However, it has to be said that the calcium from these products is generally not as well absorbed as dairy sources.

It is also worth remembering that bone tissue requires other minerals and vitamins to be healthy. Magnesium is essential for strong bones, and is found in pulses and beans, tofu, almonds, cashews and oatmeal, as is Vitamin D. The best source of Vitamin D is sunlight as this enables the vitamin to be produced in the skin. Essential fatty acids from oily fish, pumpkin seeds and walnuts are also important for bone health.

Certain drinks can negatively impact on bone calcium. Alcohol inhibits the use of Vitamin D and calcium in the body, so excessive drinking is bad for the bones. Similarly, fizzy drinks often contain phosphoric acid, which increases the loss of calcium from our bones. So, it is best to drink both these things in moderation. And, just to complete the picture, don?t forget that regular weight bearing exercise (which includes walking) is also important for strengthening bones.

So, maybe you can now make a few tweaks to your diet to increase your calcium intake and retention. Your bones will thank you for it!