As of: March 27, 2024, 10:44 a.m
By: Natalie Hull-Deichsel
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In order to strengthen your bones well into old age, you should eat a diet rich in calcium in addition to regular exercise.
Certain fruits and vegetables that are rich in calcium should not be missing from your daily menu.
1 / 10Onions are among the most calcium-rich vegetables with 540 milligrams of calcium per 100 grams.
They also contain a certain protein that inhibits bone-degrading cells and is intended to protect against osteoporosis.
For the health-promoting effect, it is best to eat onions raw or only heat the valuable vegetable a little.
Red onions are considered even healthier because they are rich in antioxidants.
Insider tip: Drizzle the contents of the raw onion into your morning juice.
© wideformat/Imago
2 / 10When it comes to calcium protection, go for green vegetables like broccoli.
When cooked, it is one of the recommended sources with 118 milligrams of calcium per 100 grams.
Broccoli also contains vitamin K, which supports bone strength.
© Design Pics/Imago
3 / 10When it comes to green vegetables, spinach should also not be missing from the menu.
Not only does it taste special raw, it also provides the body with the necessary calcium for healthy bone development with 99 milligrams per 100 grams of spinach.
© Victor Burnside/Imago
4 / 10Raw fennel in a salad is a real highlight in terms of taste and is becoming increasingly popular - and the bones are also strengthened in the process, because 100 grams of fennel contains 44 milligrams of calcium.
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5 / 10In addition to the raw onion, it is also the bean sprouts that impress with their calcium content.
130 milligrams of calcium are contained in 100 grams of bean sprouts and, when consumed regularly, can protect bones and prevent osteoporosis.
© imageBROKER/O.
Diez/Imago
6 / 10Who doesn't like freshly squeezed orange juice in the morning.
Grate the orange peel into it as well; it will benefit your bone health.
Because 100 grams of orange peel contains an impressive 161 milligrams of calcium.
© RaK/Imago
7 / 10Same goes for the lemons!
Not only its juice, but also the peel of the lemon helps prevent osteoporosis when consumed regularly.
100 grams of lemon peel contains at least 134 milligrams of calcium.
© Darren Greenwood/Imago
8 / 10Honeydew melon is not only delicious, it comes with a calcium content of 60 milligrams per 100 grams of melon, just after the currants and before the raspberries.
© Iordache Magdalena/Imago
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9 / 10Figs are one of the fruits that are often eaten fresh and dried.
Both fresh and dried figs are rich in nutrients and are considered a gentle laxative.
100 grams of figs contain around 35 milligrams of calcium.
Although the content of healthy ingredients is slightly higher in dried figs, they are also higher in calories.
© Wilhelm Boyungs/Imago
10/10Delicious!
Berries of all kinds, such as raspberries, blackberries, strawberries and blueberries, are rich in important nutrients - such as vitamin A, vitamin C, vitamin E, potassium, folic acid, magnesium and zinc - and, when consumed regularly, also protect with 30 milligrams of calcium per 100 grams nor the bones.
© BVDC/Imago
A diet rich in calcium is crucial for a healthy body and healthy bones.
The foods you eat every day also influence your bone density in the long term.
When most people think of calcium, they probably think of milk and dairy products such as cheese and yogurt.
There are also many types of fruit and vegetables that you should eat for healthy bone structure and to prevent osteoporosis.
In order to achieve optimal osteoporosis prevention, you should start with appropriate nutrition and exercise as early as possible, before the first symptoms of bone loss may appear.
The so-called “peak bone mass”, the maximum bone density, is reached around the age of 35.
But even after this, remodeling processes in the skeleton can still be promoted, as the
Deutsche Apotheker Zeitung
reports.
In addition, regular exercise should not be missing in everyday life in order to prevent osteoporosis.
Calcium is an indispensable building block in the formation of the bone matrix and also takes on a variety of functions in the human metabolism.
The vital mineral must be supplied with food.
According to
the Association for Osteology (DVO),
young people and adults are recommended to consume around 1000 mg of calcium per day.
Important for women to know: After menopause, their daily calcium requirement increases to around 1200 mg, as the hormonal changes lead to increased bone loss.
Around eight million people in Germany suffer from osteoporosis.
Those affected often do not know about their illness for a long time.
Experts assume that only about ten percent of patients who are treated in a clinic for bone or vertebral fractures actually receive a diagnosis of osteoporosis.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.