Three important nutrients for bone health are calcium, protein and vitamin D. In older adults, providing enough protein also contributes to maintaining muscle mass, thereby helping to reduce the risk of falls and fractures.
This is especially noteworthy after age 50, when the process of bone loss becomes clearer, especially in postmenopausal women.
People aged 50 at risk of osteoporosis need to maintain a nutritious diet, ensuring enough calcium, vitamin D and protein; and combine weight-bearing exercise and strength training.
In salmon cooked with tofu and bok choy, salmon plays a role as a high-quality protein source and provides vitamin D. Tofu, depending on the type, is processed with calcium salts, which can significantly supplement calcium. bok choy also provides more calcium and many micronutrients from green vegetables.
Salmon is often known for its protein and omega-3 fat content. For people over 50, maintaining enough protein is not only important for bones but also for muscles.
Combining protein supplementation with exercise can bring benefits to bone health, although the effectiveness depends on the type of exercise and nutritional status of each person.
Meanwhile, tofu helps the dish have more plant-based protein and calcium. If you choose tofu that uses calcium salts in the production process, the amount of calcium may be significantly higher than some common types of tofu.
Water spinach is added to dishes not only to increase fiber but also to make meals more balanced.
This dish can be cooked in a fairly simple way: salmon cut into bite-sized pieces, tofu cut squares, bok choy washed. Sauté a little ginger with a little oil, add water and bring to a boil, then add tofu, salmon and bok choy in turn. Season lightly with a small amount of fish sauce or soy sauce.
Do not fry salmon with too much oil before cooking and also do not add too much fish sauce or salt. A diet that is good for bones does not mean eating as much calcium as possible.
After age 50, to maintain a flexible joint system, the diet should be accompanied by weight-bearing exercise, maintaining a suitable weight and checking bone density when there are risk factors.
