Osteoporosis: You can prevent “bone loss” with these foods

Bone mass is constantly being built up and broken down in the bones. If the ratio is no longer correct because too many bone cells are broken down but too few are newly formed, fatal changes occur in the bone. It becomes porous and the risk of breakage increases. Other risk factors for osteoporosis are:

• an unfavorable genetic predisposition,
• Too little movement,
• a lack of calcium or vitamin D,
• radical diets and
• estrogen deficiency in postmenopausal women.

With a calcium-rich diet and regular exercise in the fresh air (for vitamin D synthesis) you have all the important measures at hand to protect your bones.

These foods help prevent osteoporosis

1. Mineral water

Calcium-rich mineral water is a good alternative for those who cannot tolerate milk. The quantity can be found on the label. The calcium content of the water should be around 300 mg / l. Some varieties are even between 400 and 600 mg. At the same time, pay attention to the sodium (salt) content. It should be below 220 mg / l.

2. Sesame

Open sesame, you could say, because these little seeds are a real calcium miracle. 100 g of sesame contains 783 mg of calcium. You can not only sprinkle the grains in muesli, but also use them for breading or enrich a vegetable pan with them. I like to make a spread with honey from the sesame butter (tahin, you can now find it in many grocery stores, definitely in Turkish-Arabic ones).

3. Kale

Not only are milk and cheese rich in calcium, but kale is also a great source. Just 100g of fresh cabbage contains 212mg of calcium, one fifth of the daily requirement for an adult. In addition to plenty of vitamin C, kale also contains phytochemicals like lutein and zeaxanthin, both of which are beneficial for eye health. And like all cabbages, kale is high in mustard oils, which are said to have cancer-preventing effects.

Other recommended foods for osteoporosis:

• Milk and milk products (especially hard cheese)
• fennel
• Broccoli
• almonds

Caution is advised with:

• all ready meals: because they contain a lot of phosphate, which in excess disturbs the bone metabolism
• Cola
• processed cheese

recipes

Honey Sesame Spread

Makes 500 g spread (approx. 20 servings)

Ingredients:

• 250 g Tahini (Sesame)
• 250 g Honig

Preparation:

1. Stir the tahini well to incorporate any oil that has settled to the surface.
2. Mix with the honey in a large screw-top jar and close the jar – and you have a healthy, delicious spread with lots of calcium.

Kale Smoothie

Makes 1 large glass

Ingredients:

• 70 g fresh kale
• ¼ Salatgurke (ca. 10 g)
• 1 carrot (90 g)
• 1 apple (200 g)
• 2 cm piece of ginger
• juice of ½ lemon
• Sparkling mineral water to fill up (optional)
  Preparation:

1. Wash the kale, shake dry and cut into pieces.
2. Wash the cucumber and roughly chop it into chunks. Peel the carrot and cut into thick slices. Wash, quarter, core and roughly chop the apple. Peel the ginger.
3. Blend everything in a blender with the lemon juice until smooth. Pour the smoothie into a large glass and top up with mineral water as desired.

JF Kennedy’s Medical Record: He also suffered from osteoporosis

1. You couldn’t tell, but John F. Kennedy had suffered from severe back problems since his youth and even had to wear a corset. Also plagued him depression, irritable bowel syndrome and sleep disorders. Later came osteoporosis added, which aggravated his already existing back problems. Tormented by many illnesses, the supposed sunny boy employed eight doctors at the same time.