Bone Health Meal

Bone mineral density depends not just on calcium intake but on the co-factors that drive its absorption and utilisation: vitamin D, vitamin K2, and magnesium. This meal covers all four bases — Greek yogurt and mozzarella supply the calcium load; sardines with bones contribute vitamin D and additional calcium; and spinach provides magnesium and vitamin K1 (which the body partially converts to K2). Combined calcium across all four foods exceeds 800mg, close to the daily adult RDA in a single meal.