When we think of strong bones, we often picture milk or large cuts of meat. But sometimes, the smallest ingredients in your pot can pack the biggest punch.
Meet crayfish and periwinkle — two flavorful, affordable seafood options that support your bones naturally.
Crayfish: The Tiny Calcium Treasure
Crayfish (especially when ground whole) are rich in:
- Calcium – especially from the shell
- Phosphorus – essential for bone structure
- Protein – supports bone repair and strength
- Magnesium – helps your body absorb calcium
Fun Fact: When ground whole, just a handful of crayfish can provide as much calcium as a small glass of milk.
Periwinkle (Isam): Coastal Bone Booster
Popular in southern Nigerian cooking, especially Afang soup, periwinkle provides:
- Calcium and phosphorus – from both the shell and flesh
- Omega-3 fatty acids – help reduce inflammation in bones and joints
- Iron and selenium – support overall health
Tip: Crack and suck out the flesh — but leave the shell in while cooking to infuse your dish with minerals.
Bone-Friendly Meal Ideas
Try these nourishing combos:
- Afang Soup with periwinkle and stockfish
- Okazi Soup with ground crayfish
- Ogbono Soup with crayfish and catfish
- Yam porridge with vegetables and crayfish
Nutrient Breakdown
| Ingredient | Nutrients | Bone Benefits |
|---|---|---|
| Crayfish | Calcium, Magnesium, Phosphorus, Protein | Supports bone density and strength |
| Periwinkle | Calcium, Phosphorus, Omega-3s, Iron | Strengthens bones and supports joints |
Cooking Tips
- Use whole crayfish (shell included) for maximum calcium
- Cook periwinkle with the shell on to retain bone-loving minerals
- Combine with leafy greens or fish for a more complete, bone-friendly dish
⚠️ Note: People with shellfish allergies or those limiting sodium should use small amounts or consult a healthcare provider.
Bone Myth Buster
Myth: Only big meats give strength.
Truth: Small seafood like crayfish and periwinkle are packed with nutrients that keep your bones strong and healthy — naturally.
Bone Boosting Tip of the Day
Add a tablespoon of crayfish to your next pot of soup or porridge. It boosts both flavor and calcium.
Cooking periwinkle in its shell? Even better for your bones.