With age, the muscles and bones start to weaken and in order to keep them healthy and strong it is important to consume the right minerals, vitamins and nutrients.

Calcium and vitamin D are particularly important for bone health. Calcium is crucial for strengthening our bones and teeth while vitamin D helps the body absorb calcium. Consuming protein is important to keep muscles strong and healthy and it can be found in various foods.

Sources of calcium:

Dairy foods

Green leafy vegetables  



Bony fish

Almonds and walnuts

Sources of Vitamin D:

Oily fish

Egg yolk


Fortified foods such as breakfast cereals and milk

Sources of protein:


Greek yoghurt

Lean meat


Nut butter


Nuts and seeds