According to nutrition experts, supplementing calcium-rich foods for the elderly combined with vitamin D and appropriate exercise can effectively support maintaining bone and joint health.
Details of 5 groups of calcium-rich foods for people over 60 years old
1. Vegetable sources of calcium such as tofu and nuts
Tofu made with calcium salts and enhanced soy milk is a great choice to supplement calcium for people over 60 years old, especially vegetarians. In addition, nuts such as almonds and sesame also contain high levels of minerals, which help strengthen bone density.
2. Dark green leafy vegetables provide Vitamin K and magnesium
Not only rich in calcium, dark green leafy vegetables such as broccoli or kale also supplement large amounts of magnesium and vitamin K. These are inseparable nutrients, contributing to strengthening the structure of bones and joints, preventing osteoporosis in old age.
3. Fatty and small fish eat bones combined with calcium and Omega-3
Small braised fish dishes with bones such as sardines or copper shrimp are an extremely rich natural source of calcium. At the same time, fatty fish groups provide a large amount of Omega-3, which can effectively help reduce symptoms of swelling and osteoarthritis.
4. Milk and fermented dairy products, an easily absorbed source of calcium
Unsweetened yogurt and cheese contain calcium in the form that the elderly body absorbs most easily. In addition, these fermented milk products also provide a rich beneficial bacterial system, helping the intestines to be healthy.
5. Foods rich in Vitamin D, the key to calcium metabolism
To comprehensively protect bones and joints, meals need to have enough foods containing vitamin D (such as egg yolks, seafood) combined with a healthy amount of fat to increase the solubility and absorption of this nutrient.
In addition to choosing the right calcium-rich foods from plants or animals, the elderly need to adhere to the following principles to avoid calcium loss:
Limit absorption inhibitors: You should reduce the amount of salt in your diet, limit drinking strong tea, carbonated soft drinks and alcohol.
Maintain a balanced diet: Do not consume too much protein from red meat in one meal.
Supplement Vitamin D: Through food and exposure to morning sunlight.
Increase exercise: Exercises such as walking, dưỡng sinh, and strengthening muscles can stimulate bone formation, supporting flexible mobility.
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 for old age bones and joints
If people over 60 years old have lactose intolerance syndrome (bearing cow's milk causes abdominal pain), which type of drink should be used to supplement calcium instead?
If you cannot drink cow's milk, patients can switch to using nut milk (such as almond milk, soy milk, walnut milk) that has been supplemented with calcium. These plant-based drinks completely do not contain lactose. When buying, consumers need to carefully read the labels and prioritize choosing products labeled "increased calcium and vitamin D" to ensure sufficient nutrition for bones and joints.
