Bone density often decreases with age, easily causing pain or stiffness in joints in middle-aged and elderly people.
Calcium is an essential nutrient for bones, while vitamin D helps the body absorb calcium. Protein and appropriate physical activity also play a role in maintaining muscles and balance.
Here are four foods that can be used in a diverse diet to supplement calcium and essential nutrients.
| Food name | Benefits for the skeletal system |
|---|---|
Purslane: Contains a significant amount of calcium, magnesium, potassium and vitamin K, which contribute to the process of maintaining bone structure. According to nutrition experts, purslane should be briefly blanched before processing to reduce the amount of oxalate, thereby supporting the body to absorb calcium better.
Tofu: Is a quality source of plant protein, contains calcium, is easy to digest and is suitable for people with poor chewing function.
Black sesame seeds: Contains many bone-healthy minerals such as calcium and phosphorus. Older people can sprinkle a moderate amount of black sesame seeds on porridge or rice every day to support bone health.
Small shrimp eaten whole: Can provide protein and a portion of calcium. When processing for the elderly, it is necessary to choose types with soft shells, cooked thoroughly and avoid hard parts that can cause difficulty chewing or choking.
Do not use shrimp dishes that are too salty or dried shrimp regularly in large quantities, especially for people who need to limit sodium. People with a history of seafood allergy should avoid using them.
The information in the article is for reference only, not for medical diagnosis or treatment. You should talk directly to your doctor for accurate and appropriate advice to your health condition.
Q&A corner: Nutrition regime to support bone and joint protection
Does bone broth really provide a lot of calcium to prevent osteoporosis?
According to experts, the amount of calcium supplement dissolved from bones in broth is negligible. Instead of using broth, eating calcium-rich foods directly such as small shrimp eaten with the skin, small fish eaten with the bones or tofu will bring a better effect of supporting bone protection.
