A physician who popped the joints on just one hand every day for over 60 years provides the answer
"This is a common question I get asked over the dinner table,” says Kimme Hyrich, a rheumatologist and professor of epidemiology at the University of Manchester. And it’s no wonder – as many as54% of us are habitual knuckle crackers, regularly making those distinctive popping noises as we manipulate the joints.
“The knuckle joint is a very tight space and there’s a little bit of fluid in it. When people crack their knuckles, they very temporarily enlarge the space,” says Hyrich. “The pressure drops and gas that’s dissolved in that fluid forms bubbles – and it’s the bursting of those bubbles that causes the sound.”
The type of arthritis people tend to worry about is osteoarthritis – the most common form. It’s a painful condition that causes swelling and stiffness in the joints, and becomes more common as we age. “We don’t fully understand the cause,” Hyrich says, “but genetics play a large role. Joint trauma is also a risk factor.”
Illustration: Edith Pritchett/The Guardian
It’s probably this association with injury that fuels concerns about knuckle-cracking. “People are likely worried they’re damaging the joint,” she says.
But is there any actual harm? According to Hyrich, the evidence says no. “Researchers have looked at people with and without arthritis and asked whether they cracked their knuckles – there’s been no difference. Others have compared people who do and don’t crack their knuckles using X-rays – again, no difference.”
Perhaps the most famous example is a US physician who, in an effort to prove his mother wrong, cracked the knuckles on just one hand every day for over 60 years. When he finally had both hands assessed, there were no signs of arthritis in either.
So what kinds of trauma do increase your risk of osteoarthritis? “Sporting injuries,” Hyrich says, “such as breaking a bone near your joint, or tearing ligaments.” People who already have another kind of arthritis, such as the autoimmune condition rheumatoid arthritis, are also more prone to osteoarthritis.
Her best advice for avoiding it? “Maintain a healthy lifestyle, stay active, and keep to a healthy weight.”
Dealing with the itchy, scaly patches that come with psoriasis is difficult enough. But having psoriasis puts you at risk of developing psoriatic arthritis, an inflammatory condition that impacts the joints. In fact, research suggests that up to 30% of people with psoriasis will eventually develop psoriatic arthritis.
The exact cause of psoriatic arthritis isn’t known, but the immune system plays a major role in its development. In general, a person will develop psoriatic arthritis when they have a genetic predisposition and are exposed to environmental triggers like infections, physical injury, emotional stress, or lifestyle factors like obesity and smoking, says Paras Karmacharya, MD, director of the Vanderbilt Psoriatic Arthritis and Spondyloarthritis Center. “This is often described as a ‘two-hit’ process,” he says.
Together, these factors can spark an immune system reaction that leads to psoriatic arthritis. Of course, the process of developing psoriatic arthritis, having flares, and getting effective treatment is more complicated than that. Here’s what doctors who treat psoriatic arthritis want people to keep in mind about the immune system’s role in the condition—and in getting proper treatment.
What is psoriatic arthritis?
Psoriatic arthritis is an inflammatory condition that impacts the joints, which can happen in combination with the chronic inflammatory skin disorder psoriasis, according to the U.S. National Library of Medicine. While psoriasis causes symptoms like red, irritated skin, psoriatic arthritis is usually linked with signs like stiff, painful joints and swelling around the joints.
People typically have psoriasis before they develop psoriatic arthritis, although that’s not always the case, says Zhanna Mikulik, MD, a rheumatologist at The Ohio State University Wexner Medical Center. “Usually, psoriatic arthritis patients have psoriasis for 10 or 12 years and then develop psoriatic arthritis,” she says. While rare, some people develop psoriatic arthritis without any obvious skin changes, Mikulik says.
OK, but how does the immune system influence psoriatic arthritis?
The immune system is a major player in psoriatic arthritis. “Psoriatic arthritis is the result of your immune system reacting abnormally because of both your genes and something in your environment that flips the switch,” says Karmacharya. “In people with psoriatic arthritis, the immune system, which normally protects the body from infections, mistakenly targets the joints, skin, and entheses—the sites where tendons and ligaments attach to bone.”
With psoriatic arthritis, “something is stimulating the immune system and it’s hyperactive in the wrong way,” Mikulik says. That causes inflammation in different areas of the body, especially around the joints, she says. Over time, that chronic inflammation leads to pain, stiffness, swelling, and eventually joint and tissue damage if it’s left unchecked, Karmacharya says.
Beyond that, the relationship between the immune system’s overreaction and psoriatic arthritis isn’t well understood, says Vivien Hsu, MD, acting chief of the division of rheumatology at Rutgers Robert Wood Johnson Medical School. However, she points out that people who have psoriasis and psoriatic arthritis share similar “abnormal” immune system reactions. Those include the over-expression of certain inflammatory cytokines, which are small proteins secreted by the immune system, she says.
But the link between the immune system and psoriatic arthritis also means that being stressed or having infections like the common cold or flu can cause a flare or worsen joint issues, Hsu says. “That’s because infections activate the immune system broadly,” Karmacharya explains. “In someone with psoriatic arthritis whose immune system is already overactive and misdirected, this can unintentionally escalate inflammation in the joints and skin.”
How do psoriatic arthritis treatments influence the immune system?
Many medications used to treat psoriatic arthritis are immunosuppressants, meaning they weaken the immune system. However, these medications are usually focused on certain cytokines. “Most treatments are selected to target the cytokines that are overly expressed in psoriatic arthritis,” Hsu says. As a result, Karmacharya stresses that they don’t shut the immune system down. “They fine-tune it to stop it from attacking the body while still allowing it to defend against real threats,” he says.
Having medications that work on the immune system is important because psoriatic arthritis is more than a joint problem, Karmacharya explains. “It’s a systemic immune-mediated disease,” he continues. “Understanding this helps explain why treatments that target the immune system directly, like biologics, are so effective.”
Still, these treatments aren’t perfect. “Because these medications suppress parts of the immune system, they can also slightly increase the risk of infections. You do have the army to fight against viruses and bacteria, but you just have less of an army,” Karmacharya says. “That’s why monitoring and infection prevention, like staying current on vaccines, are important parts of treatment planning.”
How to support your immune system while living with psoriatic arthritis
If you have psoriatic arthritis, doctors stress the importance of working with a healthcare provider to come up with a treatment plan that works for you. But beyond taking any recommended medications as prescribed, there are certain lifestyle moves you can make to support your immune system.
Consistent, high-quality sleep is crucial. “Poor or insufficient sleep increases inflammation and can make symptoms feel worse,” Karmacharya says. He recommends that most people aim to get seven to nine hours of sleep a night.
Stress management is also important to support a healthy immune system, Mikulik says. “Chronic stress can disrupt immune regulation and trigger flares,” Karmacharya explains. “Techniques like deep breathing, yoga, or mindfulness can help bring things back into balance.”
Regular exercise can help keep joints mobile, too, Mikulik says. Your diet is also important, with Karmacharya recommending a nutrient-rich, anti-inflammatory diet, like the Mediterranean diet. “Foods like fatty fish, leafy greens, colorful fruits, whole grains, and healthy fats like olive oil can help calm inflammation,” he explains. “At the same time, it’s important to limit processed foods, added sugars, and unhealthy fats, which can fuel inflammation.”
That doesn’t mean that lifestyle treatments alone will get rid of psoriatic arthritis symptoms—but doctors say they can help you to feel more comfortable. “While these steps won’t replace treatment, they can make a real difference in how well the immune system functions and how the disease behaves day to day,” Karmacharya says.
These three women are pushing themselves beyond their limits and encouraging others to come along for the ride
Around 1.3 million people in the United States live with rheumatoid arthritis (RA)—and most of them are women. This chronic autoimmune disease, characterized by joint pain, stiffness, and swelling, and fatigue, doesn’t present the same path for every person. In fact, no two people have the same RA story. But what’s universal is that it is possible to achieve great things while managing the condition. We spoke to three women whose stories of triumphing with RA are nothing short of inspirational.
“I’m Proud to Call Myself a Triathlete.” –Chem Palarca, 42, Manila, Philippines
Courtesy of Chem Palarca
My RA story: I was diagnosed with RA in 2006, when I was still very young. It started with foot pain which was initially diagnosed as tendinitis; I thought I got injured during a dance competition. I was prescribed a special type of shoe and given high grade nonsteroidal anti-inflammatory drugs (NSAIDs) but these had no effect on the pain; in fact, it worsened. As the months went by, it spread from my foot to my bigger joints: elbows, knees, shoulders, and jaw. Getting out of bed in the morning was always a struggle. My lowest point was when I couldn’t walk, chew (because my jaw was affected), comb my own hair, or fasten my bra. I remember one night I just literally cried myself to sleep while my mom and sister were massaging my joints.
My orthopaedic doctor finally referred me to a rheumatologist, where it took one blood test to determine that I had RA. The doctor gave me steroids just to get through the severe pain, which immediately helped. My initial treatment was methotrexate because I couldn’t afford biologics then. While the pain lessened, it didn’t completely go away and I was still in a pain range of 2 to 5 on a scale of 1 to 10 every single day.
It was 2016 when I finally could afford biologics, which are very expensive. On my third month of monthly infusions, I was declared in remission. This lasted for three years, then a very stressful personal experience caused my RA to flare again. Since then, my doctor has been adjusting the frequency of my infusions in the hope that I’ll go back into remission.
My greatest triumph: When I first went into remission, it felt like I got my life back. I threw myself into all sorts of sporting activities: I tried surfing and yoga, I learned how to swim, and I got interested in freediving, which may be considered an extreme sport because it’s a type of underwater diving that relies on you holding your breath (rather than using any breathing apparatus until you resurface). I loved it so much, I trained to a competitive level and started competing in 2022.
Later, I got seriously interested in multisports, taking part in aquathlons at first and later triathlons, too. In my first aquathlon I wasn’t chasing a personal record, so I was able to enjoy just being able to move. It felt great to feel my body swim and run. My first triathlon in September 2022 was in New Clark City in Pampanga in the Philippines. It was the best feeling ever: I was finally able to call myself a triathlete. It brought so many feelings to the surface: I remembered my rheumatologist telling me I could be in a wheelchair in 10 years. I had a great feeling of accomplishment; I felt like I’d conquered my condition.
Last year, I completed the 2.5 kilometre “Swim Junkie” in Lobo, Batangas, Philippines, one of the hardest swim courses in the world due to the strong current.
I used to hate RA—for a time all I felt was self-pity. But somehow, I have learned to embrace it alongside accepting the fact that my body has limitations—and that’s just fine. Throughout it all, I learned to be kinder to my body and myself, which is also a triumph alongside my sporting achievements. There are days I still feel fatigued or my joints are painful and that’s OK because I’ve accepted that I will not always be strong. This journey has taught me to be very patient, to hold on to my faith, and to appreciate the present moment. By striving for my sporting goals, I’ve completely reinvented my “brand”: I’m no longer someone suffering from chronic pain but someone living an active, healthy lifestyle.
“I Exercise, Meditate, and I’m Planning on a Beautiful Future.” –Bex Zisk, 35, Portland, OR
Courtesy of Bex Zisk
My RA story: I was diagnosed in 2019 at age 29, right before my 30th birthday and right before the pandemic began. My RA journey was tough. I started out on moderate medications, and it was obvious to see that they were not working. My body started to deteriorate very quickly. I was finally able to get on an insurance plan that allowed me to take biologics, but my first med I tried did absolutely nothing for me. Every day, I woke up in pain, and it was getting worse and worse to the point that I needed to start buying walking aids. I soon needed a wheelchair, a walker, and a shower chair because I didn’t even have the ability to stand through a quick shower. I tried about five biologic medications before I finally found a combination that worked—just one part of the treatment plan that has given me my life back. But it took almost two years to find a combination that worked, and in the interim, my joints deteriorated very quickly. My fingers are slightly twisted already, my feet have very little cartilage in them, and I have already had a knee replacement on my left knee. RA can take over very quickly if untreated or not treated properly. I unfortunately had to learn that the hard way. I gained a lot of weight from the stagnation, but since my knee replacement and finding the proper combo of meds, I am down 50 pounds, which has helped me get back to exercising, so I have built back a lot of strength in my knees, feet, and ankles. I am in a much better place today than I was in early 2020.
My greatest triumph: Getting the knee replacement truly gave me my life back. I’m thankful for my team of doctors who worked overtime to get me the referral—most doctors did not want to do it since I am “so young.” Some days are worse than others, but overall, I feel like a new person. I never thought I would even walk again, so I am truly grateful. It has allowed me to work in different areas again, areas I couldn’t do before because I couldn’t stand long or even walk across an office. It has also helped with breaking through my depression and anxiety that naturally came with my RA diagnosis. That’s one part that doctors don’t talk about: How will it affect your mental health, especially when you are young like me? You feel like you are robbed of your future. All these plans you’ve made, travelling, family planning, name it. I stopped planning a future, but now that I have my life back, I’m back to making travel plans. I’m able to hike again, and I can even begin planning my wedding that’s been on the back burner because of how much time and effort it took for my RA to get in control.
I think being able to exercise again is another huge triumph. You won’t believe how much you miss working out when you literally aren’t able to do it! I will never take it for granted again now that I am able to do it! I’ve gotten back down to the weight I was at pre-RA, and it feels so good!
Plus, I have a whole new confidence and outlook on life. I decided to go back to school so I can venture into starting another business, one that I believe is a good field to be in and will be stable for a long time, just in case my RA decides to rear its ugly head again.
At my lowest point, I was drinking almost every night to numb the physical and mental pain. I was a mess. I wanted to die. The pain I was in was unbearable. I also just wanted to know “why me?” Why was I diagnosed so young with this crippling disease? I’ll never know that answer, but today, I have broken out of that depression. I wake up feeling fresh, motivated, and ready to take on the day—even with its challenges because I know that currently, they are nowhere nearly as bad as they used to be. I exercise daily, I meditate, and I am continuing to plan for a beautiful future—and a beautiful future it will be.
RA almost took my whole life away. It took a part of my life away, but I am working on looking past that and accepting it. I have worked hard to show RA that I am bigger than it, and I’m grateful it has worked so far. All I can do is wake up each day and hope that it will never get that bad again. I remind myself to keep moving, keep eating well, and keep positive. I will win this battle. I will not let RA win. It’s my life to live and I am going to live it!
“I’ve Turned My RA Into a Platform to Help Others.” –Catina Morrison, 41, Seffner, FL
Courtesy of Catina Morrison
My RA story: My RA journey is one that spans decades, even though I didn’t receive an official diagnosis until 2016, when I was age 32. For over 30 years, I lived with unexplained pain, fatigue, and inflammation that were repeatedly dismissed by medical professionals. Despite being a registered nurse for nearly 20 years now, I was misdiagnosed multiple times, most notably with fibromyalgia. I heard far too often that my symptoms were “in my head”—an experience that reflects a painful form of medical gaslighting that so many women, especially women of colour, endure in silence.
I spent years advocating not only for myself but for patients just like me, all while enduring the debilitating effects of an illness that had no name for far too long. It wasn’t until I found a rheumatologist who truly listened and took a comprehensive approach that I was finally diagnosed with RA. That moment was both heartbreaking and validating. For the first time, I had an answer—and with it, a path forward.
Once I received my diagnosis, my treatment plan shifted drastically. We moved away from band-aid solutions and instead pursued a holistic and evidence-based approach. I began an intervention strategy that included disease-modifying antirheumatic drugs (DMARDs), lifestyle modifications, dietary changes, and emotional support. Over time—and with patience, persistence, and prayer—my RA entered remission. I don’t take a moment of my journey for granted.
My greatest triumph: My greatest triumph is turning my pain into purpose by founding Inflamed Sisters Thriving, a non-profit organization that empowers women living with inflammatory diseases to thrive personally and professionally. After navigating years of misdiagnosis, medical bias, and physical suffering, I knew I wasn’t alone, and I became determined to create a safe, inclusive, and affirming space for others like me.
Inflamed Sisters Thriving Inc. was born from a simple, radical truth: We are not our illnesses, and we deserve to be seen, heard, and supported. Through our work, we promote diversity, equity, and inclusion with a holistic approach in medical research and business, while advocating for workplace environments that uplift women with disabilities. We host events, retreats, and summits that focus on healing the whole woman—mind, body, and spirit—and equip our community with tools to thrive, not just survive.
Founding this non-profit while managing a chronic illness, pursuing an executive MBA, and working in healthcare leadership is a testament to resilience. I turned my diagnosis into a declaration: that no woman with an invisible illness should ever feel invisible again.
Building Inflamed Sisters Thriving has completely transformed how I view my RA. What once felt like a life sentence has become a life mission. I no longer see RA as something that broke me. I see it as something that awakened me.
RA didn’t just test my limits. It revealed my strength. It brought me to my knees, yes, but it also taught me how to rise with intention and the strength of resilience. It helped me find my voice in advocacy, my calling in leadership, and my tribe in sisterhood.
Today, I live with gratitude, not resentment. I honour the parts of me that were once overlooked and silenced. I’m proud to say I’m in remission, but more importantly, I’m at peace. I’ve reclaimed my story, and now I help other women do the same. RA may have shaped my path, but Inflamed Sisters Thriving gave it purpose.
When it comes to taking psoriatic arthritis medication, following your doctor’s instructions to a T is essential for good health. Not taking medication as prescribed can cause symptoms to worsen and may lead to disease progression.
But research has found that as little as 57 percent of people who have psoriatic arthritis take medications as prescribed.
Before you skip the next dose, talk to your doctor about what’s bothering you. “It’s always better to try to address the underlying issue, so you can continue taking your medication as prescribed or find better alternatives,” says Angelica Gierut, MD, a rheumatologist at Northwestern Medicine in Warrenville, Illinois.
Here are six reasons you may be tempted to stop taking medications — and why you shouldn’t.
1. The Disease Seems to Be in Remission
When psoriatic arthritis treatment is working well, you should experience few or no symptoms, such as joint pain and swelling. As a result, you might wonder why you have to continue taking the medication.
The truth is, if you stop the meds, you’re at risk of symptoms returning. One small study on the effects of withdrawal from biologics found that symptoms returned within two years for 85 percent of the participants with psoriatic arthritis who had stopped taking medication. What’s more, another study found that interrupting biologic treatment increases the risk of developing a resistance to these drugs.
The Arthritis Foundation recommends continuing to take medication, even if you have low disease activity. Talk to your doctor about potentially lowering the dose or stopping one medication if you currently take several.
2. You’re Dissatisfied With Treatment
Results from a survey of a quarter million people with psoriatic disease found that anywhere from 66 to 84 percent of respondents found treatment burdensome, depending on whether the treatment was topical, taken orally, or injected.
If you’re not satisfied with the treatment regimen you’re on for any reason — cost, method of administration, side effects — you’re more likely to consider stopping it altogether. But there are many psoriatic arthritis medications to choose from, and even more are coming down the pike. If you’re unhappy with the medication you’re currently taking, work with your doctor to find a drug that works for you.
3. You’ve Already Missed One Dose
When life gets busy, it’s easy to occasionally forget to take medication. Missing a dose likely won’t cause a major arthritis flare, according to Dr. Gierut. But it’s important to get back on track as soon as possible.
Talk to your doctor about what to do if you miss a dose. If you need help remembering to take medication on time, try using a pill organizer or putting reminders in your smartphone or on your daily calendar.
4. You’re Dealing With Uncomfortable Side Effects
Results from another survey of people with psoriatic disease found that the majority of respondents who reported being “very or quite dissatisfied” with treatment cited side effects as the reason.
If you’re experiencing medication side effects, such as headache or stomach upset, discuss them with your doctor. Together, you can work to find ways to manage side effects. With your doctor’s approval, you may even be able to lower the dose until you can build up a tolerance or even switch to another medication instead.
5. The Medication Is Too Expensive
Some research has found that total healthcare costs for biologics can range from about $19,000 to $60,000, depending on which biologic is prescribed. And the price tag can potentially be more than $500,000 for the most expensive options.
The good news: Most insurance companies should cover a large portion of these prescription drug costs. Even with good insurance, though, the out-of-pocket costs for biologics can still be high.
If you’re having trouble paying for psoriatic arthritis medication, talk to your doctor. “Rheumatologists can suggest alternatives that may be less costly for patients,” Gierut says. Or your doctor may be able to help you find a drug assistance program to cover some of the costs, either through the drug’s manufacturer or private foundations.
6. You Prefer Natural Remedies
Although natural remedies, such as acupuncture and turmeric, won’t cure psoriatic arthritis, some people find them effective at easing symptoms when used in combination with traditional treatment. But Gierut notes that there are no robust or large-scale studies that show whether they truly work. Also, some so-called natural remedies may interfere or interact with prescription medications.
Before adding complementary therapies to a psoriatic arthritis treatment plan, carefully review your options with your rheumatologist.
The Takeaway
Stopping psoriatic arthritis treatment on your own often leads to an increase in symptoms and flares and can lead to disease progression.
Be open and honest with your doctor about any issues preventing you from sticking to the treatment plan.
Together, you and your doctor can come up with a solution to keep psoriatic arthritis under control.
As we age, it becomes even more important to take good care of our bones. Ageing can cause bones to become thinner, increasing the risk of bone fractures, breaks, or osteoporosis.
Although there are many things you can do to improve bone health, one of the easiest steps is to eat the right foods. And, contrary to popular belief, this doesn’t just mean drinking a glass of milk.
Which nutrients do we need to keep our bones strong?
Eating meals that contain several of these nutrients can be an incredibly effective (and delicious!) way to strengthen your bones.
So, here are 10 bone-strengthening recipe ideas.
1. Crispy sesame tofu
Most tofu is prepared with calcium sulphate, a naturally occurring mineral which, as the name suggests, is very high in calcium. Just one cup of tofu contains a whopping 132% of your recommended daily value (DV) of calcium!
Seeds are tiny nutritional powerhouses, and many, like sesame, poppy, and chia seeds, are high in calcium. Poppy seeds have the most, with one tablespoon containing 13% of the DV, but one tablespoon of sesame seeds also contains 9% of the DV for calcium – as well as being high in nutrients like iron, copper, and manganese.
While tofu is naturally bland, it absorbs the flavours of other ingredients, so cooking it with things like ginger, garlic, and soy sauce makes it incredibly flavoursome. This crispy sesame tofu recipe from Love + Lemons is savoury, tangy, and moreish – and really nutritious.
2. White bean and kale stew
Dark green leafy vegetables like kale and spring greens are also excellent sources of calcium – and are packed with many other health-busting nutrients. Just one cup of cooked spring greens, for example, has 21% of the DV of calcium.
Kale, meanwhile, is packed with vitamin C, antioxidants, beta-carotene, and unusually high levels of vitamin K. Low vitamin K levels are linked to low bone density and increased fracture risk.
If you’re looking for a healthy yet sweet recipe, this pumpkin yoghurt parfait is ideal. Parfait is an American-inspired breakfast that may sound fancy, but is quite simple: it’s just layers of yoghurt, muesli or granola, fruit, and some type of tasty sauce. And while it looks like a dessert, it’s usually high in calcium, protein, good fats, and fibre.
This particular recipe contains Greek yoghurt, which is high in protein and calcium. Pumpkin seeds are packed with magnesium, and pumpkin purée is high in iron and potassium. While iron isn’t considered a key bone-building nutrient, studies suggest that low iron levels are linked to weaker bones. Plus, people with high potassium levels seem to have stronger bones.
The addition of banana adds more potassium and a lovely sweet taste. To make pumpkin yoghurt parfait, try this recipe from Hungry Couple.
4. Scrambled eggs with spinach and smoked salmon
If you prefer savoury foods, this next dish might be right up your street. Salmon and egg yolks are both natural sources of vitamin D: one ounce of smoked salmon contains 24% of the DV for vitamin D, while two eggs provide a further 5%.
Without adequate levels of vitamin D, the body can’t absorb calcium. And while the body makes its vitamin D from sunshine, in winter, there often isn’t enough sun in the UK – so we need to make sure we’re getting it from our diet. This may be in supplement form or from foods like fatty fish, eggs, and mushrooms.
Spinach also contains calcium. One cup of cooked spinach contains 19% of the DV. However, it’s also worth noting that spinach contains oxalates, which bind with calcium and can make it difficult for the body to absorb the nutrient. That said, eating it with foods that contain vitamin D – which supports absorption – can offset this.
Sardines may be small, but they pack a big nutritional punch. Not only are they rich in omega-3 fatty acids, but thanks to their edible bones, they’re also high in calcium. A can of sardines contains 44% of the DV for calcium and is also a good source of protein.
While some seafood contains mercury, small fish like sardines have low levels – and sardines are also high in selenium, which can prevent and even reverse mercury toxicity. They’re also inexpensive, so they’re easy on your wallet.
Sardines’ mild, fishy flavour and meaty texture mean they’re delicious grilled, and some of the best recipes are incredibly simple.This grilled sardine recipe from Serious Eats uses olive oil, lemon juice, garlic, and smoked paprika to bring out the flavour of the fish.
6. Spring green and parmesan tart
While most cheeses are good sources of calcium, hard rind cheeses like Parmesan contain the most because they have lower water content. While one ounce of soft rind cheeses, like brie, only contains 4% of the DV for calcium, an ounce of parmesan contains 19%.
As previously mentioned, spring greens are also an excellent source of calcium, and one cup of cooked spring greens contains around 21% of the DV for calcium. Plus, spring greens and parmesan taste great together, so when paired, you get a delicious and calcium-rich meal.
This spring green and parmesan tart recipe from Riverford is incredibly tasty, and just as good cold or hot. To save time, you could use shop-bought pastry instead of making your own.
7. Fig, plum, and almond cake
If you have a sweet tooth, you might like to give this next recipe a go. While it looks beautiful and tastes delicious, this fig, plum and almond cake is also packed with nutrients.
Of all nuts, almonds are the highest in calcium, and just a single 28g serving (around 23 nuts) contains 6% of the DV for calcium. Almonds also contain healthy fats, fibre, and protein, and are great sources of magnesium, manganese, and vitamin E.
Dried figs are packed with fibre and antioxidants, and also contain more calcium than any other dried fruit: a 24g serving contains 3% of the DV. More good news is that figs are great sources of potassium and vitamin K, two micronutrients that are essential for bone health.
Beans and lentils are good sources of protein and fibre, and they’re also packed with essential micronutrients like iron, zinc, folate, magnesium, and potassium. Some varieties, like black-eyed beans, also contain decent amounts of calcium: a single cooked cup of black-eyed beans contains 16% of the DV.
This jollof beans recipe from Delicious is healthy, flavoursome, and – thanks to the scotch bonnet chilli – fiery. Because the key ingredients are dried black-eyed beans and canned tomatoes, it’s also a cheap meal to make, so if you’re looking for an inexpensive yet satisfying meal, it might be just the ticket.
9. Broccoli cheese soup
Broccoli is packed with important vitamins, minerals, and fibre, and is a particularly excellent source of vitamin C, vitamin K, folate, and potassium. It also contains calcium, and one cup of cooked broccoli offers 5% of the DV.
While there are many delicious cheese and broccoli recipes, broccoli and cheese soup is a classic. And while you can use many different types of cheese, hard cheeses work better as they contain higher calcium levels.
This broccoli cheese soup recipe from Cookie + Kate uses cheddar cheese, but you can swap the cheddar for other hard cheeses if you like. Edam, Gouda, Gruyère, Parmesan, or Swiss cheese all work well.
10. Okra and tofu
Okra is one of the more surprising sources of calcium: one cup of cooked okra contains 9% of the DV. It’s also very low in calories, but high in other nutrients: it’s packed with magnesium, folate, fibre, antioxidants, and vitamins C, K, and A.
We’ve already seen that tofu is particularly rich in calcium, so pairing it with okra means you’re in for an incredibly calcium-rich dinner – as well as a tasty one!
It’s important to look after our bones, especially as we age – and the good news is there are many easy ways to do this.
Calcium is the most important nutrient for strengthening our bones, and because it’s found in a variety of foods, it’s generally easy for us to eat more of it, no matter our diets or taste preferences.
Nutrients like vitamins D and C, magnesium, zinc, and protein are also important for maintaining bone health. The recipes featured above contain a wide array of these health-boosting vitamins and minerals, so hopefully, there are at least a few meal ideas here that stir your appetite!
