Strong Bones Start with Smart Choices
Your bones aren’t just hard structures. They’re living tissue. Like the rest of your body, they grow, repair, and age. To stay strong, they need key nutrients: calcium, phosphorus, vitamin D, and protein.
The good news is that many Nigerian meals already contain these powerful building blocks. Dishes made with small fish such as sardines, stockfish, crayfish, and dried catfish are a good example of these meals.
Why Small Fish Matter for Bone Health
Small fish like sardines, crayfish, and dried catfish are often eaten with their soft, edible bones. Those bones are rich in calcium and phosphorus, essential for strong bones.
Unlike larger fish whose bones are removed, small fish offer:
- More calcium per bite, thanks to their edible skeletons
- Better absorption, especially when cooked until soft
- Convenient nutrition — they’re affordable, easy to prepare, and packed with protein, vitamin D, and omega-3s
Why These Fish Make a Big Difference
Sardines
- Eaten with the bones = natural calcium powerhouse
- Rich in vitamin D for calcium absorption
- Packed with omega-3 fatty acids, which reduce bone inflammation
Stockfish (Okporoko)
- High in protein and phosphorus, with some calcium
- Slow cooking softens bones and improves absorption
- Boosts flavor and nutrition in stews and soups
Crayfish & Dried Catfish
- Crayfish shells provide a calcium boost, especially when ground
- Dried catfish supplies protein and phosphorus
- Blends well into classic soups and stews, especially with leafy greens like ugu
🔎 Note: Fresh catfish is still a great source of protein and phosphorus, but dried catfish offers more concentrated nutrients and is often cooked with the bones — which adds calcium for stronger bones.
Bone-Building Meals to Try
Enjoy your favorites while nourishing your bones:
- Efo Riro with stockfish and ugu
- Okra soup with sardines (bones in!)
- Egusi soup with crayfish and catfish
- Boiled yam with spicy tomato sauce and crushed sardines
Quick Tip: Don’t remove the soft bones. That’s where the calcium lives!
Nutrient Snapshot: Fish & Their Bone Benefits
| Fish Type | Key Nutrients | Bone Benefits |
|---|---|---|
| Sardines (with bones) | Calcium, Vitamin D, Omega-3s | Builds bones, boosts calcium absorption |
| Stockfish | Protein, Phosphorus (some Calcium) | Strengthens and helps rebuild bone matrix |
| Crayfish | Calcium, Magnesium | Supports bone structure and prevents loss |
| Dried Catfish | Phosphorus, Protein | Aids in repair and bone renewal |
Cooking Tips for Maximum Bone Benefit
- Simmer fish with bones to soften them and release calcium
- Use the broth — it’s full of nutrients
- Pair with leafy greens (like ugu) or legumes (like beans)
- Grind crayfish whole to make the most of their calcium-rich shells
Busting the Milk Myth
Myth: “Only milk gives you strong bones.”
Truth: Local foods like sardines, stockfish, crayfish, and dried catfish can be just as powerful — especially when eaten with the bones.
Note: If you have high blood pressure, rinse dried or salted fish before cooking to reduce sodium.
Bone Boosting Tip of the Day
Eat fish with bones at least 3 times a week — in soups, stews, or sauces.
One easy option:
Crushed sardines in tomato stew over boiled yam — fast, affordable, and full of bone-loving nutrients.