Prevent osteoporosis: Calcium needs cover | the best foods for strong bones
osteoporosis also known as bone loss, is a disease in which bone mass is increasingly reduced and the skeleton becomes more prone to fractures and small cracks as it lacks the necessary stability. Calcium is an important building block for keeping bones strong for as long as possible . The best calcium suppliers at a glance.
An estimated seven million Germans are affected by osteoporosis. From about the age of 45, the balance of bone-building cells and bone-degrading cells slowly shifts. It is normal for bones to become weaker with age. In osteoporosis, however, this process is significantly accelerated.
The bones need movement
Not all risk factors in osteoporosis can be influenced, for example genetic factors. With a healthy lifestyle, however, an important part can contribute to bone health. Those who do not smoke and drink only a little alcohol have significant bone care. Also, regular exercise is essential because it stimulates the formation of new bone substance.
Calcium needs per day is 1,000 milligrams
In addition, you should pay attention to a calcium-rich diet , because the mineral strengthens the bones. The German Society for Nutrition (DGE) recommends adult intake of 1,000 milligrams of calcium per day. This value is also the umbrella organization Osteology (DVO), or a maximum of 1,500 milligrams.
These foods are particularly calcium-rich
Calcium and milk products are particularly rich in calcium. Green vegetables such as kale, fennel, spinach and broccoli, as well as herbs, including chives, are good sources of calcium. Legumes and nuts are also rich in minerals. Even with the choice of a calcium-rich mineral water, the memory can be filled well.
For example, 200 milliliters of milk contain about 240 milligrams of calcium, 200 milliliters of buttermilk about 220 milligrams, and 100 grams of yoghurt about 100 milligrams, depending on the fat content. Significantly more is found in cheese: 100 grams of parmesan have 1,200 milligrams of calcium, 100 grams of Emmentaler 1,100 milligrams and 100 grams of Gouda about 800 milligrams.
With green vegetables, kale is 200 milligrams per 100 grams, and broccoli is just over 100 milligrams. 100 grams of hazelnuts contain 225 milligrams, Brazil nuts about 130 milligrams of mineral. In red lentils stuck around the 80 milligrams.
Calcium can only be used with vitamin D.
In addition, vitamin D is needed to allow calcium to be absorbed by the body and into the bones and harden it. The body itself accounts for 80 to 90 percent of the requirement when the skin comes into contact with solar radiation.10 to 20 percent is taken from food, such as fish such as mackerel, herring and salmon or eggs and mushrooms.
Depending on the skin type, the Federal Institute for Risk Assessment (BfR) advises to go out in the sun for about five to ten minutes a day in summer and about 10 to 25 minutes in spring and autumn. It is sufficient if the face and hands are unclothed, depending on the temperature also arms or legs. In winter, the body then derives its need for vitamin D largely from the stores.
Phosphates inhibit calcium uptake
It is also important to avoid phosphates as much as possible as they inhibit calcium uptake in the intestine. They are contained in, for example, coke, baked goods, canned goods, meat and sausage products. Among others, the abbreviations E338 to E341, E343, E450 to E452, E1410 and E1412 to E1414 in the list of ingredients indicate their use. Certain medications also interfere with the absorption of the mineral, for example, preparations for heartburn.
Nutritional supplement only useful in the case of a deficiency
Dietary supplements, according to experts, only make sense if there really is a calcium deficiency. The BfR recommends that you do not take more than 500 milligrams of the mineral per day as a supplement to the diet.
food for healthy bones,
what foods are good for osteoporosis?,
food good for bones and joints,
how to increase bone calcium,
how to make bones stronger,
food for strong bones and muscles,
indian food for strong bones,
calcium rich foods for broken bones,