Ten foods for strong bones

"Drinking milk, so you can get strong bones", is a nutritional wisdom that have yet to hear many more children from their mothers. It has long been proven that not only affect calcium absorption, but many different factors, bone density and thus protect against osteoporosis, ie bone loss in old age. This mainly includes regular exercise, adequate sunlight and various vitamins and minerals. We give you ten foods that make your bones strong:

Movement creates strong bones

Our skeleton is made mostly of calcium. Here are the bones of his dead tissue, bone, the rest of your life up and degraded. How hard are the pillars of our body depends on several factors. So regular exercise is considered the most important measure for preventing bone loss. The reason: The loads stimulate bone metabolism.

Dairy products and green vegetables as sources of calcium

In the case of food calcium, vitamin D and vitamin K as the most important nutrients for bone metabolism. Only those who at a young age to take enough calcium can build strong bones. "Dairy products, especially cheese, are excellent sources of calcium," says nutritionist Dr. Gisela Olias by the German Institute of Food Research (DIfE) in Potsdam-Rehbrücke.

Liquid milk and yogurt to influence bone density

According to a recent study to increase milk products in childhood, bone density, so that we as adults have benefited from it. Pediatricians advise small milk supplements such as liquid milk or yogurt. "This diet, however, should prevail during childhood in order to really achieve a long-term effect. A few years are not enough there," says the children and young physician Dr. Monika Niehaus. But also bring bottled water with more than 150 mg of calcium per liter, green vegetables like kale and spinach and nuts and sesame seeds rich in calcium to the plate. Calcium supplements in pill form however, seem hardly to strengthen the bones, was recently an Australian study.

Sunlight strengthens bones

"Vitamin D plays for the absorption of calcium in the bones play an important role," says nutritionist Olias. Since vitamin D is formed by sunlight in the skin, it is enough, according to the expert to go in the summer half an hour a day on the air in the winter about one hour. Elderly people or those who have no opportunity to do should take vitamin D through food. The best suppliers for this are fatty fish such as salmon, mackerel or tuna and chicken eggs. Infants and the elderly are often prescribed vitamin D supplements.

Salt and caffeine as a calcium robbers

While vitamins D and K promote the absorption of calcium in the bones, can slow the absorption of certain dietary fibers, salt or caffeine on bone structure. Spice up your food at best only sparingly with salt and instead use plenty of herbs. Black tea and coffee contain several ingredients that slow down the bone structure and therefore should be eaten sparingly.