Strong and healthy bones

Il sole ci dona la vitamina D e l’acqua e gli alimenti sono alleati preziosi per fortificare le ossa e contrastare l’osteoporosi. Sfatiamo il mito dei latticini e salviamo le ossa con acqua, broccoli e datteri!

Unhealthy habits and DIY diets often weaken the bones. Many young people have low levels of vitamin D, an important bone nutrient. Data on broken thighbones of people over 60 are alarming while menopause and yo-yo effect are dangerous for the spine. While the average life expectancy is increasing, bones get weaker and weaker, joint pain increases and in people over 40 years old bones become porous: spontaneous and sports fractures are more frequent.

Milk and cheese

It is a myth to be dispelled. Parmesan cheese contains a large amount of calcium, yet this is not easily absorbed and frequent consumption of aged cheese increases cholesterol levels in the blood. Dairy products are low in magnesium, which is essential to absorb calcium, and they contain far too much salt. To attract this type of calcium, these cells lose other nutrients and minerals that are useful to keep the bones healthy. It’s better to eat green leaf vegetables, which are rich in calcium, iron and folates: broccoli, turnip tops, cabbage (mostly black cabbage), spinach and Savoy cabbage.


Vitamin D

It is essential to mineralise the bones and to maintain the levels of calcium and phosphorus. Vitamin D is produced by the skin if it is exposed to the sun for at least 20 minutes a day. It is contained in eggs and fat fish like salmon, mackerel, sardines and herrings. Practising physical activity in the sun is the ideal condition to stock up with vitamin D: if the muscle is rich in it, the bones will receive more nutrients too. Fitness is the antidote against osteoporosis.


Phosphorus and magnesium

They are easily absorbed and are stored in bones and teeth with calcium. They are found in almonds, oranges, plums and raisins. Dates are a great source of calcium, phosphorus and magnesium. Small fish such as sardines and anchovies contain calcium and phosphorus.



Healing the bones with water is possible because calcium is found in calcareous rocks. The water, by flowing on the rocks absorbs their nutrients. In particular, there are a few types of mineral water which have written Ca+++ in the label: this means that they are naturally rich in calcium. If the label reads “bioavailable calcium” then a glass of water a day keeps the osteoporosis away.

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