January 22, 2018

Strong bones protect your body

Bones shape our lives. That is why strong bones are the key to your health. They are crucial resources that need permanent protection and nurturing.

But did you know that our bones are, in fact, living tissue? Like our muscles and organs, the health of the bones is determined by our diet and eating habits. When it comes to building strong bones, you need two essential nutrients: calcium and Vitamin D. Calcium maintains healthy bones while Vitamin D improves calcium absorption and encourages bone growth. Hence it is important to get these nutrients by eating foods for strong bones.

The Bone Builders

Bone Builders

Eat right to boost bone health

Leafy green vegetables: Leafy green vegetables like bok choy, broccoli, cabbage, kale, spinach and turnip greens contain bone-building minerals and nutrients like iron, calcium, potassium and vitamins A, C, K. One cup of turnip greens contains 300 mg of calcium while 1 cup of cooked spinach can provide 25% of your daily calcium needs.

Sardines: Oily fish like sardines are a great source of minerals and nutrients that help to maintain a healthy bone structure. A single serving of sardines is loaded with calcium, iron, potassium, Vitamin B12, D, E and Omega-3 fatty acids, and packs an impressive nutritional punch. While not everyone has a taste for it, the tiny edible bones in sardines have high levels of calcium as well.

Figs: If you have a sweet tooth, we recommend replacing your usual snack with bone-friendly fruits like figs. Fresh or dried figs are an excellent source of calcium and one of the foods for strong bones and joints. They are also rich in potassium which counteracts the leaching of calcium caused by a diet high in salt and helps to decrease the risk of osteoporosis.

Dried plums: Also referred to as prunes, research suggests that daily servings of dried plums can help enhance bone strength and reduce bone breakdown among adults aged over 50. Prunes are packed with nutrients vital for bone health including vitamin K, magnesium and potassium as well as antioxidants that help shield the bones from damage.

Eggs: While eggs are seen as the perfect breakfast food, they are not often thought of as vital for bone health. Eggs contain a potent mix of B vitamins and Vitamin D along with iodine and sulphur. This blend of nutrients protects you from bone loss and helps to enhance bone strength and flexibility, which reduces the risk of fractures.

Crazy About Calcium

Calcium Rich Food

Calcium-rich foods you should include in your diet

Calcium is essential for healthy heart, muscle, and nerve functions. Our body gets calcium in 2 ways: by acquiring it from the food we eat or by “borrowing” it from our bones. If your diet does not have calcium to meet the body’s demands, your bones may become brittle, fragile and more prone to developing fractures.

That’s why it’s essential to include calcium-rich foods for bones. Here are the top 5.


There is a reason why milk is the poster child for calcium and strong bones. One cup of fresh cow’s milk can provide up to 31% of your recommended daily value for calcium. Since it is in liquid form, the calcium from cow’s milk can be quickly absorbed. Al Rawabi provides milk fresh from the farm in Full Cream, Low Fat, Double Cream and Skimmed Milk variants.


Yoghurt is not only packed with calcium, but it is also rich in probiotic bacteria which ensure good gut health. Make sure to choose plain or low-fat yoghurt because the sweetened options tend to contain less calcium and more sugar. Al Rawabi serves both Full Cream and Low Fat Yoghurt made from fresh cow’s milk.


Most cheeses are full of calcium, and of all the varieties, mozzarella has the highest amount of calcium.  Most cheeses are also high in calories and sodium, so enjoy in moderation! All you require are a couple of cubes to meet 30% of your daily calcium requirement. Al Rawabi offers a range of delicious cheeses including halloumi, mozzarella, cheese spread and slices made from quality cow’s milk.


Dairy products are not the sole sources of calcium. Almonds are rich in B vitamins and contain the highest level of calcium when compared with other nuts. Almond milk and almond butter are excellent alternative sources of calcium for people who are allergic or intolerant to cow’s milk.


Tofu (also known as bean curd) is prepared from soybeans which are naturally high in calcium. It even gets an extra kick from the preparation process that uses natural calcium sulfate to ferment the soy milk. The more firm the tofu, the more calcium it contains. So choose firm or extra firm varieties for your daily dose of calcium.

The Power Of Milk

Power Of Milk

Fortify your bones with a cup of milk

As your body can only absorb 500 milligrams of calcium at a time, medical experts suggest that you need three separate doses of 500 milligrams each day. The simplest way to get this is by consuming milk and calcium-fortified dairy products thrice a day. A cup of milk provides both the calcium and protein that our bodies need, making it the ideal food to consume throughout life to build and maintain strong bones. So choose one of the delicious milk products below made by Al Rawabi - the home of fresh milk in the UAE.

Al Rawabi Full Cream Fresh Milk

Al Rawabi Vitamin D Milk - Full Cream

Al Rawabi Super Milk - Full Cream

Calcium intake per 100ml - 119 mg (14.8% of Recommended Daily Allowance)


Al Rawabi Double Cream Fresh Milk

Calcium intake per 100ml - 111 mg (13.88% of Recommended Daily Allowance)


Al Rawabi Low Fat Fresh Milk

Al Rawabi Skimmed Fresh Milk

Al Rawabi Vitamin D Milk - Low Fat

Al Rawabi Super Milk - Low Fat

Calcium intake per 100ml - 107 mg (13.38% of Recommended Daily Allowance)