Unsweetened oral yogurt
Yogurt and dairy products provide calcium, protein and many essential micronutrients. Milk, yogurt and cheese are among the sources of easily absorbed calcium in the diet.
After age 50, you can choose unsweetened or low-sugar drinking yogurt instead of high-sugar drinks. This is a noteworthy point because a product rich in calcium but containing a lot of added sugar is not the optimal choice for overall health.
If using drinking yogurt, you should check the nutrition label to know the amount of calcium, protein and sugar in each serving.
Soy milk
Not everyone after 50 can drink cow's milk. For people who are lactose intolerant or do not use animal products, soy milk supplemented with calcium and vitamin D can be an alternative.
Soy milk enhances calcium in the food group that can provide calcium to the body. Some soy drinks supplemented with calcium can provide significant amounts of minerals.
However, not all types of vegetable milk have nutritional components equivalent to cow's milk. Therefore, when buying, you should prioritize products that clearly state calcium and vitamin D supplementation, and limit sugary types.
Filtered water
When talking about bones and joints, many people only focus on calcium and forget the role of water.
Water does not directly strengthen bones, but maintaining enough water helps the body function normally and supports the movement process. For older people, thirst may decrease, increasing the risk of not drinking enough water.
Therefore, filtered water should still be the main daily water source, while milk or calcium-rich drinks are used to supplement nutrition.
Don't expect too much from fruit juice
Fruit juice is often considered a healthy drink, but not a priority choice if the main goal is to supplement calcium and vitamin D for bones.
WHO recommends a healthy diet based on diversity, balance and moderation; and notes that fruit juices, even those without added sugar, can still contain significant amounts of free sugar and should be restricted.
Therefore, instead of drinking a lot of juice with the thought of providing nutrients for bones, people after 50 should prioritize whole fruits, green vegetables, dairy products or calcium-fortified drinks.
