Foods that feed your bones
Skeletal density & joints. PeakPie scores the bones on 6 nutrients; Calcium, Vitamin D, Magnesium, Vitamin K count most. Below: the everyday ingredients that score highest for your bones in one portion, then what each nutrient is for and what may lawfully be claimed about it.
The best everyday ingredients for your bones, by kind
FISH, MEAT AND EGGS
VEGETABLES
- Frozen spinach150 g · Vitamin K and Calcium28
- Spring greens120 g · Vitamin K and Calcium25
- Kale60 g · Vitamin K and Calcium21
- Watercress80 g · Vitamin K and Calcium19
The number is the bones score one realistic portion earns on an otherwise empty day, out of 100, against PeakPie's adult daily targets. A portion is the serving the healthy kitchen standard allows where it sets one (a 30 g handful of almonds, 15 g of olive oil), else what one serving of PeakPie's own recipes typically uses, never a cup of it. The list shows the best 4 of each kind so it isn't all fish (a kind appears when its best scores at least 10), and only foods, never stocks, sauces, herbs, spices or sweeteners: a food is listed only if the bones is among the four organs it feeds most and it scores at least 6, and only if it keeps to the healthy kitchen standard: not an ingredient the standard bans (cured and processed meats, crab sticks, white bread, cream), not a food the catalogue flags as ultra-processed, within any cap the standard sets on it, and under 7 g of saturated fat, 2.5 g of salt and 5 g of added sugar a portion, with no alcohol. Ties go to the food with less salt and saturated fat. The foods are the everyday ingredients PeakPie cooks with; ready meals and the branded catalogue are left out.
What your bones is scored on
Calcium
28% of the score · target 1,000mg a dayThe mineral that gives bones and teeth their hardness — and that muscles, nerves, and blood clotting borrow moment to moment.
- AUTHORISED CLAIMCalcium is needed for the maintenance of normal bones.
Vitamin D
25% of the score · target 15mcg a dayA hormone-like vitamin your skin makes from sunlight. It unlocks calcium absorption for bones and helps regulate immune responses.
- AUTHORISED CLAIMVitamin D contributes to the maintenance of normal bones.
- AUTHORISED CLAIMVitamin D contributes to normal absorption/utilisation of calcium and phosphorus.
Magnesium
15% of the score · target 370mg a dayA mineral over 300 enzymes depend on — it relaxes muscles after contraction, steadies heart rhythm, and calms the nervous system.
- AUTHORISED CLAIMMagnesium contributes to the maintenance of normal bones.
Vitamin K
15% of the score · target 105mcg a day
See what your whole day does
PeakPie scores every meal you log against all eleven body systems, so you can see which ones today fed and which ones it left short. Free, no card, under a minute to set up.
Show me my body