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Health.. golden tips to maintain bones that do not know aging

The body gets a large portion of vitamin D through sunlight.

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A person desires to enjoy strong bones even in old age to prevent fragility and other diseases associated with weak bones, and this desire can be achieved through healthy nutrition, especially dairy products rich in calcium, which is important for bone health.

The clinical nutritionist, Professor Diana Rubin, explained that dairy products are necessary to enjoy strong and healthy bones;

Calcium is the main part of the skeletal mass, and about 98% of the calcium in the body is bound to the bones, thus contributing significantly to their strength.

However, the calcium content in the bones sometimes changes;

Because the mineral is also involved in other metabolic processes, such as the transmission of stimuli in muscles and nerves.

Robin explained that the body seeks to maintain a constant level of calcium in the blood, and if the level is very low, sometimes it takes some calcium from the bones, and as a result, bone density decreases.

Vitamin D

For his part, German nutrition expert Professor Achim Popp said that calcium plays an important role in stabilizing bones, but it needs support. Without vitamin D, calcium cannot be formed in the bones.

In the beginning, the body gets a large part of vitamin D through sunlight, and fish, especially fatty sea fish such as herring and salmon, provide the body with this vitamin.

Dairy products

Dairy products have a large share of calcium, as hard cheeses such as Parmesan contain a high percentage of calcium, about 350 mg per slice, while a cup of milk contains about 240 mg of calcium.

Mineral water is also rich in calcium;

It contains more than 300 mg of calcium per liter, and there are also several types of calcium-rich vegetables such as kale, spinach, watercress and broccoli.

Children and teenagers

It is necessary to know that an adequate supply of calcium is especially important for children and adolescents. It is at this stage that the greatest increase in height occurs. For this reason, the German Dietetic Association recommends 1200 mg of calcium per day for adolescents, aged 13 to 18 years, and 1000 mg for adults.

And if it comes to supplying the body with calcium only through food, there is no evidence that excessive consumption poses any problem, but the situation is different when consuming a lot of calcium in the form of tablets;

Where the risk of developing kidney stones increases.

German nutritionist Robin advises taking calcium supplements under the supervision of a doctor if there is a strong reason to take them, such as osteoporosis, and the same applies to vitamin D supplements.

Sports

In addition to calcium and vitamin D, there is a third factor in achieving strong bones, which is exercise, as lack of movement leads to the breakdown of bone mass even if the body is adequately supplied with calcium and vitamin D.

Diana Rubin: “Dairy products are essential for strong, healthy bones;

Calcium is the main part of the skeletal mass.”

98% of the calcium in the body is bound to the bones, thus greatly contributing to their strength.

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