Milk and dairy products rich in calcium
Milk, yogurt and cheese are foods that are easy to add to your daily diet, while also providing calcium and protein.
Dairy products are a convenient source of calcium, and also provide more protein and many beneficial micronutrients for bones. For people over 50 years old, calcium demand tends to increase due to reduced calcium absorption with age.
Small fish eat bones
Sardines and soft-bone canned salmon are noteworthy foods for the elderly.
Sardines and salmon can eat bones in the group of foods that provide calcium.
Instead of focusing on just one dish, people over 50 can alternate fish with eggs, poultry, tofu and other protein sources to create a diverse diet.
Tofu and soy milk
Tofu, especially the type precipitated with calcium, is a plant food source that can contribute significantly to daily calcium intake.
Tofu and soy milk enhance calcium into the food group that can help supplement this mineral.
When buying vegetable milk, you should read the label to check for calcium and vitamin D levels. Not all vegetable milk products have the same nutritional components.
Green vegetables help supplement many micronutrients
Dark green vegetables such as bok choy, kale, and broccoli can contribute to providing calcium, vitamin K, magnesium, and many plant compounds.
Vegetables and fruits provide many vitamins, minerals and antioxidants, and some studies have noted a link between a higher amount of vegetables and fruits and beneficial effects on bone density in older adults.
Eggs and fish help supplement protein
After age 50, bone protection is inseparable from maintaining muscle. When muscles are weak, balance ability decreases and the risk of falls - an important cause of fractures in the elderly - may increase.
Protein sources can come from fish, poultry, eggs, milk, beans, tofu, nuts and cereals.
Vitamin D cannot be ignored
Having enough calcium but lacking vitamin D, the body still finds it difficult to absorb and use calcium effectively.
Vitamin D supports calcium absorption in the gut, contributing to bone mineralization and maintaining muscle function.
Some foods such as fatty fish, eggs and dairy products boosted with vitamin D can contribute to meeting needs.
