Let’s talk bone health. Despite the fact that African-American women have a higher bone density, even post-menopause, we may still be faced with unique risk factors for developing osteoporosis. We tend to consume 50 percent less calcium than the Recommended Dietary Allowance. Obesity and our darker skin pigmentation lessens our body’s ability to produce vitamin D which is needed for bone health.
Insufficient calcium intake is a challenge. The most prevalent risk factor is lactose intolerance which causes us to avoid milk and other dairy products which are excellent sources for the calcium we need to maintain bone mass. Fortunately, we have options.
Mama’s Berry Smoothie
This smoothie contains Greek yogurt, offering bone-building calcium and filling protein. Perfect on a busy morning, or when you need a quick and easy afternoon snack,
- 1 ½ medium bananas (peeled and frozen)
- ½ cup frozen raspberries
- ½ cup frozen blueberries
- 1 cup fresh whole strawberries
- ½ cup nonfat milk
- ¼ cup nonfat Greek yogurt
- 2 tablespoons honey
- Place ingredients in blender; blend until smooth.