If you have to choose a group of fish that are beneficial for bone health after age 40, fatty fish such as salmon, sardines, mackerel and tuna are outstanding choices. It is noteworthy that they also provide many nutrients related to bone health.
Fatty fish are one of the few natural food sources that provide vitamin D, including mackerel, salmon, sardines and tuna. Vitamin D helps the body absorb calcium - an essential mineral to maintain bone structure and strength.
Sardines and salmon that eat bones are in the group of foods that provide calcium. This is especially useful because calcium and vitamin D work together in the process of maintaining the skeletal system.
Salmon is a source of high-quality protein, vitamin D and omega-3 fatty acids EPA, DHA. Sardines, if eaten with soft bones, also provide a significant amount of calcium. Meanwhile, mackerel is a fatty fish rich in omega-3 and vitamin D.
From age 40 onwards, maintaining bone density becomes more important, especially in women when entering the perimenopause and postmenopause stages. Vitamin D plays an important role because the body needs this substance to absorb calcium.
Vitamin D and calcium deficiency for a long time can make bones weak and easily broken.
Meeting the needs for vitamin D and calcium through food and supplementation when needed helps maintain bone health.
Therefore, instead of focusing on just one nutrient, people over 40 should build a diet with fatty fish combined with other sources of calcium such as milk, yogurt, tofu or suitable green vegetables.
Fish should be processed in a way that increases the amount of fat and salt in the diet less, such as steamed, boiled, grilled, or lightly braised. You should limit fried fish with a lot of oil, canned fish that is too salty, and fish dishes made with a lot of sauce.
A diet with enough calcium, vitamin D, protein; maintaining a reasonable weight and especially combining heavy exercises or strength training is the comprehensive foundation to maintain a healthy bone system as age increases.
