Calcium and Vitamin D protection against brittle bones
In order for our bones to be brittle in old age, we need to create in the youth a stable base. An adequate intake of calcium and Vitamin D makes a major contribution to the prevention of bone loss and osteoporosis. Learn which foods are particularly healthy for the bones.
Brittle bones in old age
Our bones are not rigid, dead tissue, rather, it is a highly metabolic active Organ that is constantly remodeling processes take place. They are mainly composed of connective tissue, the elasticity is responsible, and to a large extent of calcium, which ensures the hardness and the resistance ability.
In the age, the strength of our bones, you are getting to be brittle and break easier. An important role the hormones play here: women are at risk after the menopause are particularly hard to get a osteoporosis – the technical term for brittle bones. This shows, for example, the fact that older women suffer a fall more likely to break a bone than younger ones.
Calcium stabilizes the bone
In order to obtain the load capacity of the bone, it is important that already at a young age with food enough calcium. For an adequate calcium supply, the German society for nutrition (DGE) recommends a daily 1,000 mg of calcium. Calcium foods especially dairy products are rich.
It does not have to be milk. Who doesn’t like milk, can be just as good to grip yoghurt, Quark and cheese. Particularly ripened cheeses such as Soft, average and hard cheese contain a lot of calcium. Significant amounts of calcium are also found in plant foods such as broccoli, Kale, Swiss chard, nuts and seeds. Calcium-rich mineral water (> 150 mg/litre) provides a contribution.
Tips for calcium-rich diet:
In the choice of calcium-rich foods, the following tips will help:
- The harder the cheese, the higher the calcium content.
- In the case of cheeses with varying fat content of the cheese with lower fat content, more calcium than cheese with higher fat content.
- In the case of milk and sour milk products heat treatment and fat content have little effect on the calcium content.
Calcium content of selected foods:
|1 Glass Of Milk (1,5% Fat)||200 ml||246 mg|
|1 Cup Of Yogurt (1.5% Fat)||150 g||185 mg|
|1 slice of Emmental (45 % fat in dry matter.)||30 g||309 mg|
|1 Serving Of Kale||200 g||424 mg|
|1 Portion Of Fennel||200 g||218 mg|
|1 Serving Of Broccoli||200 g||176 mg|
|1 Serving Of Leek||200 g||126 mg|
|2 TBSP almonds||20 g||50 mg|
|2 TBSP sesame seeds||20 g||157 mg|
Vitamin D promotes the absorption of calcium
For storage of calcium in the bones, the body needs help of Vitamin D, which we absorb with the food. Rich in Vitamin D, egg yolks, milk products and fat rich fish. Also, the skin is able to form in the sunlight Vitamin D, however, takes this ability with age. In the Winter, is converted, due to the reduced sunshine duration is less “skin vitamin”.
Vitamin D plays in addition to calcium an important role in bone metabolism. A good supply offer foods such as fish, egg yolks, mushrooms, cow’s milk or fish oil. Daily 5 micrograms of Vitamin D should be supplied. In addition, regular residence promotes in the fresh air, the body’s own production of the Vitamin, as Vitamin D can also be in the skin under the influence of UV light produced. Hold on, therefore, as often as possible in the Outdoors.
In order to meet the necessary requirement of calcium and Vitamin D, you should eat particularly aware of this. Regular exercise in the fresh air and sunshine promotes Vitamin D conversion, it is also the muscles are trained and your metabolism is stimulated. The bones remain strong and not break so easily.