Bonn, Germany - Two slices of cheese per day can help keep osteoporosis at bay, according to the German Association for Nutrition (DGE). A daily intake of 1,000 milligrams of calcium can protect adults from the disease, say the experts. Youths between 13 and 19 years should increase their intake to 1,200 milligrams because they need more calcium for bone development during puberty.
Most people can reach that level simply by eating 60 grams of cheese containing 150 millilitres of low-fat milk. Other alternatives include a 150-gram tub of yoghurt, a 200-gram portion of broccoli or 500 millilitres of calcium-enhanced mineral water. The calcium intake should be spread throughout the day.
Those who are lactose intolerant can eat more calcium-rich vegetables such as green cabbage, broccoli, fennel, leaks and spinach. Hard cheeses such as Emmentaler or products containingsour cream can often be tolerated in small quantities.
Osteoporosis is the medical term for bone degeneration in the course of which bones lose their firmness and stability. The first signs of the disease are back problems and difficulty standing or running.
Osteoporosis increases the risk of broken bones.
