In our society, milk and dairy products are considered to be the best source of calcium. Children grow up hearing the phrase: `Drink milk, it’s good for your bones!’ In fact, calcium plays an important role in our bodies. If you are lactose intolerant, you should make sure that you’re getting enough calcium from other sources if you avoid milk.
1. Calcium makes you strong
Our bones are largely made of calcium and become strong and dense if they get sufficient calcium. To avoid their getting brittle with age, it is indispensible to take calcium regularly in young years as a preventive measure. Apart from bone formation, calcium is also important for our teeth, the transmission of stimuli in the nervous system, muscle contractions and blood clotting. A lack of calcium can promote osteoporosis (brittle bones) or, in the case of children, rickets.
2. High calcium foods
No milk, no calcium? Of course not! There are countless calcium-rich alternatives to dairy products: Fruits and vegetables not only contain calcium but also have vitamin K. Both of these nutrients are important for bone formation. Especially broccoli, fennel, leeks and kale are excellent sources of calcium. Nuts, sesame, figs and mineral water also contain this important nutrient. It may also make sense to take a calcium supplement. Please consult with your physician about this.
3. Vitamin D: An important accompaniment to calcium
Vitamin D is necessary for the storing of calcium by the body. How can you get vitamin D? Simply by holding your face into the sun! The skin produces vitamin D when it is exposed to sunlight. So, get out into the sun and tank up on vitamin D! In addition to adequate outdoor exercise, you can also resort to fish, egg yolks or mushrooms.
4. Lots of movement can prevent osteoporosis
Apart from sufficient calcium, exercise is also important for strong bones. Especially weight-bearing exercises such as weight training, ball sports, track and field and martial arts enhance muscular strength and help build and maintain healthy, strong bones.