August 10, 2021, 9:33 am | Read time: 4 minutes
“To make bones strong”: With this message, many people were encouraged as children to drink their glass of milk. But is that really true? To answer this, we need to delve a bit deeper.
Strong bones that ideally don’t break in old age and remain free from osteoporosis: That’s what everyone wishes for their body. The path seems clearly laid out: Regularly include milk, cottage cheese, and cheese in your diet–and you’re set. After all, it’s the dairy products that are crucial for strong and healthy bones. Or is it? Does milk really make bones strong?
Overview
The 3 Key Factors for Bone Stability
Calcium
It’s clear: When talking about strong bones, you can’t ignore calcium. “This mineral is a crucial component of skeletal mass,” explains Prof. Diana Rubin, board member of the German Society for Nutritional Medicine (DGEM). About 98 percent of the calcium in the body is bound in the bones–significantly contributing to their strength.
Vitamin D
But even though calcium is important for bone stability, the mineral needs support: “Without vitamin D, calcium cannot be incorporated into the bones,” says Prof. Achim Bub, head of the Human Nutrition Study Center at the Max Rubner Institute, the Federal Research Institute for Nutrition and Food.
During the summer months, the body produces a precursor of the vitamin through UV radiation hitting the skin. This way, the body covers a large part of its vitamin D needs on its own. Fish, especially fatty sea fish like herring or salmon, also provides the body with vitamin D.
Exercise
Besides calcium and vitamin D, there’s a third factor for strong bones: exercise. “Physical exertion creates a certain form of stress in the body,” says Bub. “The muscles and bones build up over time to withstand this stress.”
So, several factors play a role. The question remains: What diet will truly strengthen your skeleton?
Do Milk and Cheese Make Bones Strong?
Here, various foods come into play–including dairy products. Hard cheeses like Parmesan and Emmental have a high calcium content of around 350 milligrams (mg) per slice. A glass of milk contains about 240 mg of calcium. “The advantage of milk compared to hard cheese is, of course, that you can consume more of it,” says nutritionist Rubin.
Plant-Based Milk Alternatives, Mineral Water
By the way, it doesn’t necessarily have to be cow’s milk: Many plant-based milk alternatives are fortified with calcium, allowing you to meet your needs this way.
Or you can reach for a water bottle: “Mineral water contains calcium that is just as available to the body as from dairy products,” explains Bub, who researches the impact of food on metabolism. For reference: If a mineral water contains more than 300 mg of calcium per liter, it is considered calcium-rich.
Additionally, there are numerous vegetables that provide the body with calcium, including kale, spinach, arugula, and broccoli.
What Breastfeeding Mothers Should Consider in Their Diet
Does Milk Really Promote Inflammation?
Daily Calcium Needs for Children and Adults
“In childhood and adolescence, adequate calcium intake is particularly important. After all, this is when the most significant growth in length occurs,” says Achim Bub. The German Nutrition Society recommends a daily intake of 1,200 mg of calcium for teenagers between 13 and 18 years old, and advises adults to consume 1,000 mg.
Conclusion: When it comes to strong bones, it’s clear that milk alone isn’t enough. Dairy products can be a component, but there’s no reason to glorify them as a miracle cure.
Conclusion
Therefore, one shouldn’t rely solely on the daily glass of milk. It’s better to focus on a combination of things that benefit the bones. These include a balanced diet with various calcium sources, adequate vitamin D supply, and enough exercise in daily life.
With material from dpa