Bones of Steel

Right now, it may be hard for you to imagine ever getting a crooked back or breaking your bones. Nevertheless, bone density already decreases from the age of 45. At least one in three women will have to deal with osteoporosis.

The condition is less common in men, although 15 percent are still affected. After all, as men get older, their hormones are also thrown upside down. These changes are less drastic than in women, so that men are better protected against osteoporosis, but still… they too would do well to keep their skeleton strong with nutrition which is high in calcium, magnesium, animal protein and vitamin D.

Calcium

This mineral is indispensable for strong bones. The human body contains over a kilogram of calcium, 99 percent of which is in the bones. Calcium you do not only get from dairy. It is also found in oily fish, in dried fruit, in certain vegetables and especially in some mineral waters. Still, it’s difficult to absorb 1 gram of calcium a day—that’s the minimum amount we need—without dairy.

Note that some foods inhibit calcium absorption: meat, sweets, honey, maple syrup, soft drinks, sugar, chocolate, coffee cakes, refined grain products, saturated fats, caffeine. So you better be moderate with that. Or you eat foods that stimulate calcium absorption as often as possible such as: vegetables, fruit, soya, fresh herbs, egg yolks, boiled potatoes.

Magnesium

Its stress-fighting effect is well known and we also know that magnesium can help with anxiety and spasmophilia. But magnesium also promotes calcium binding and a magnesium deficiency decreases bone density. You can find it in seafood and mineral water.

Vitamin D

without this vitamin there is no calcium absorption in the intestines. The problem is that – especially compared to calcium – vitamin D can only be found in very few foods: cod liver oil, some fatty fish (herring, sardines), egg yolks, liver, butter and oysters do contain vitamin D, but you would have huge amounts of it. should eat to meet your daily needs.

Vitamin D is produced by the skin through exposure to the sun, except in winter, in cloudy weather, when you wear a lot of clothes, have applied sunblock or are older… Do you need to take a supplement? For some people that is indeed better.

Animal proteins

All too often we lose sight of the fact that animal proteins are essential for building bones. It is therefore advisable to regularly put fish and eggs (both rich in proteins and low in saturated fats) on the menu.