Many parents advise their children to drink milk regularly. If you drink a lot of milk, you get strong bones. This is the tenor of well-known nutritional wisdom. However, it has long been shown that it is not just a calcium-rich diet that strengthens bones. At the same time, there are many other foods and factors that have a positive effect on bone density and thus act effectively against osteoporosis.

Exercise strengthens bones

The skeleton is composed largely of calcium. After all, bone mass is not dead tissue, because bone substance must be replenished and broken down throughout life.

The hardness and strength of bones depends on different factors.

For example, regular physical activity is urgently needed to counteract the breakdown of bone substances and to prevent osteoporosis in the elderly. The reason for this recommendation is simply related to bone structure. Stress activates bone metabolism in the body. Regular strength training is just as important. Flabby and weakened muscles also weaken bone mass. If you want to maintain your bone density, you should regularly do gymnastics, walks or dance.

These minerals promote bone formation

For a favorable and efficient bone metabolism, it is useful to consume nutrients such as vitamin D, vitamin K, and calcium at regular intervals. If you get enough calcium at a young age, you create an important foundation for stable bones. Dairy products, especially cheese, are a very good source of calcium.

According to a recent study, dairy products also generally increase bone density during childhood. Children benefit from this healthy diet well into adulthood.

Taking calcium for a long time

Anyone who regularly consumes yogurt or milk as a child will get a long-term positive effect. It is not enough to continue this diet for only a few years. As a supplement, larger amounts of calcium are also in nuts sesame seeds, green vegetables like spinach and kale, or mineral water with a calcium content of at least 150 milligrams.

foods containing calcium
These foods contain higher amounts of calcium

In turn, an Australian study proves that man minerals and calcium supplements in pill form do not strengthen bones.

Stimulates vitamin D production through sunlight

Vitamin D plays an important role in allowing bones to absorb calcium as efficiently as possible. Because the vitamin is produced in the skin by exposure to sunlight, regular exposure to fresh air is necessary.

In summer, it is enough to stay outside for half an hour a day.

In winter, a minimum of one hour is optimal. If affected individuals do not have these options – for example, the elderly – vitamin D must be ingested through food. Since the elderly in particular are susceptible to diseases such as osteoporosis or fractures, chicken eggs or fatty fish such as tuna or salmon should be an integral part of the menu. Just like older people, infants often need to take vitamin D supplements.

Calcium Thieves: Be Careful When Handling These Foods

In addition to minerals important for bone health, such as vitamin D or K, special feed, caffeine or salt neutralize bone formation. To avoid premature bone loss, it is, therefore, advisable to salt meals only sparingly and to use mainly herbs instead. Coffee and black tea contain several ingredients that slow bone formation. It is therefore important to consume these foods sparingly.

Doctors also advise against foods containing oxalic acid. In interaction with calcium, this oxalic acid forms insoluble complexes which are excreted by the intestines. This elimination prevents the absorption of calcium. Chocolate, rhubarb, or beets are classic foods that contain a lot of oxalic acids.

Disadvantages of phosphates

Phosphates also remove an unnecessary amount of calcium from the body. Anyone who consumes these ingredients in large quantities automatically removes the calcium from their own bones. On the one hand, this mineral is contained in meat or sausages. But we find particularly high proportions in cola, lemonades, fast food, processed cheese, or ready meals.

meals cooked with phosphates
Phosphates remove an unnecessary amount of calcium from the body – a particularly high proportion ends up in ready meals, for example

However, it works with magnesium in your own body like a silver bullet. A good magnesium intake also contributes to bone health. About 60% of the magnesium found throughout the body is found in the bones. Nuts, whole grain products, and legumes contain high amounts of magnesium. Kohlrabi or spinach are vegetables with a particularly high magnesium content. But raspberries and bananas are also good for bone health.


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