Those suffering from osteoporosis must be provided with sufficient calcium and vitamin D. You can find out how to ingest these nutrients here.
- Calcium is known as a nutrient for strong bones - a deficiency can cause osteoporosis.
- On the other hand, many people do not yet have enough vitamin D * on their screens.
- You can read an overview of which foods you use to get enough calcium and vitamin D.
These are the symptoms of osteoporosis - and how it is treated
" Osteoporosis is a metabolic disease of the bones , which manifests itself in a decrease or loss of bone substance and structure and thus increased susceptibility to breakage. The term is derived from ancient Greek osteon = bone, porous means permeable, perforated." This is the definition of osteoporosis according to the portal Osteoporosis Germany.
In Germany, it is estimated that between six and eight million people suffer from osteoporosis , mostly women over the age of 60. However, if you build up the largest possible bone mass in your youth, you can prevent osteoporosis in old age .
Read here : How the pounds tumble: Lose five kilos in one week with interval fasting.
These calcium-rich foods help prevent osteoporosis
Calcium is a mineral that the body needs for many functions every day. Calcium is responsible for the strength of the bones and teeth , ensures that the heart functions and is also good for nerves and blood clotting.
However, according to studies, the majority of the population does not consume enough calcium . The German Nutrition Society recommends here every day
- 500 milligrams for infants,
- 600 to 1100 milligrams for children and adolescents depending on the age group,
- 1000 milligrams for adults and
- 1200 milligrams for pregnant women and nursing mothers.
If the body is not supplied with sufficient calcium, it pulls supplies from the bones to supply other areas. Calcium is removed from the conches in this way. This can lead to osteoporosis. For this reason, it is essential to meet your daily calcium needs.
Foods that are high in calcium prevent osteoporosis . These include the following:
Food group | Food |
|---|---|
Dairy products |
|
Green vegetables |
|
fish |
|
nuts |
|
fruit |
|
Other foods |
|
Read here : Dangerous vitamin deficiency - Stiftung Warentest with a clear statement: These people are at risk.
Vitamin D prevents osteoporosis
Vitamin D is also an important nutrient that can prevent osteoporosis. Because it contributes significantly to the improvement of calcium absorption in the body . "Vitamin D is necessary so that the calcium in the intestine is optimally absorbed," says Osteoporose Deutschland. Vitamin D also ensures that the calcium stays in the body and is not immediately excreted by the kidneys.
Vitamin D gets into the body primarily through sunlight . You should soak up sufficient sunlight. A day is enough if you go for a walk of ten to twenty minutes at lunchtime, depending on your skin tone.
Vitamin D can also get into the body through food . The following foods provide the body with vitamin D:
- herring
- salmon
- eel
- Milk (contains only small amounts of vitamin D)
Also interesting : Caution: Too little vitamin D makes you sick.
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