How to have strong, resilient bones with a healthy diet
Well-being — di Stefania Piloni
The sun gives us vitamin D, and water and food are precious allies for strengthening bones and combating osteoporosis.
How to have strong, resilient bones with a healthy diet
The sun gives us vitamin D, and water and food are precious allies for strengthening bones and combating osteoporosis.
Poor habits and fad diets often weaken bones. Many young people have low levels of vitamin D, a key bone nutrient. Statistics on hip fractures after the age of 60 are alarming, and the menopause and yo-yo dieting are a noose around the spine. As life expectancy increases, bones wear down, joint pain increases, and after the age of 40 the decline of bone begins — it becomes "porous": spontaneous fractures and sports-related fractures become more frequent.
Milk and cheese
This is the myth that needs busting. Parmigiano and grana are certainly rich in calcium, but the calcium they contain is difficult for our bodies to absorb, and frequent consumption of aged cheeses raises blood cholesterol. Dairy products provide little magnesium, which is essential for absorbing calcium, and contain too much salt. To draw in this type of calcium, cells lose other nutrients, giving up other minerals that are in fact precious for bones. It is better, then, to favour the calcium found in dark green vegetables: broccoli, turnip tops, cabbages (especially cavolo nero), spinach and savoy cabbage. Dark green vegetables are also rich in iron and folates.
Vitamin D
Essential for mineralising bone, it keeps calcium and phosphorus levels stable. Vitamin D is produced by the skin after at least 20 minutes of sun exposure per day. In terms of diet, it is found in eggs and oily fish such as salmon, mackerel, sardines and herrings. Exercising in the sun is the ideal condition for stocking up on vitamin D: if the muscles receive better blood flow, the bones will also receive more nutrients. Exercise is an antidote to osteoporosis.
Phosphorus and magnesium
Phosphorus and magnesium are easily absorbed and readily deposited in bones and teeth alongside calcium. They are easy to absorb from almonds, oranges, prunes and raisins. Dates are an excellent source of calcium, phosphorus and magnesium. Small fish, such as sardines and anchovies, contain calcium and phosphorus.
Water
It is possible to care for bones with water, because calcareous minerals occur naturally in rocks. As water flows over stones, it absorbs their nutrients. In particular, some mineral waters carry the label Ca+++: this means they are naturally rich in calcium. Even better if the label reads "bioavailable calcium". In that case, a glass of water a day truly keeps osteoporosis at bay.