As people age, they may be at risk of osteoporosis. Bone health is essential for maintaining physical function and preventing fractures. For older people, calcium supplementation is especially important. However, calcium supplementation should not only rely on drinking milk, but also on getting enough calcium from food. Here are five calcium-rich foods that are recommended for older adults.
Tofu is one of the traditional Chinese delicacies, and it is also high in calcium. Tofu contains about 100 mg of calcium per 100 grams, which is higher than cow's milk. In addition to this, tofu is also rich in protein and a variety of vitamins such as vitamins B1, B2, B12, and E, which help to boost the body's immunity and antioxidant capacity. Tofu also contains soy isoflavones, which are natural phytoestrogens that regulate the body's endocrine system, helping to improve menopausal symptoms and prevent osteoporosis.
Oats are a common breakfast food that is not only rich in dietary fiber, but also rich in calcium. Every 100 grams of oats contain about 50 mg of calcium, which helps to increase bone strength and prevent osteoporosis. Oats also contain a variety of vitamins and minerals, such as B vitamins, zinc, and magnesium, which help promote good health. The dietary fiber in oats can also promote intestinal peristalsis and prevent constipation and intestinal diseases.
Seafood is a calcium-rich food. For example, shellfish, crabs, shrimp, and fish are rich in calcium. For example, there is about 80 mg of calcium per 100 grams of shrimp, and about 50 mg of calcium per 100 grams of crab. Seafood is also rich in protein, vitamins and minerals such as vitamins A, D, E, B12 and zinc, which help to boost the body's immunity and antioxidant capacity.
Broccoli is a calcium-rich vegetable. Broccoli contains about 67 mg of calcium per 100 grams, making it one of the foods with the highest calcium content in vegetables. Broccoli is also rich in vitamins C, K and folic acid, which help to enhance the body's immunity and antioxidant capacity. The dietary fiber in broccoli can also promote intestinal peristalsis and prevent constipation and intestinal diseases.
Nuts are also a calcium-rich food. For example, almonds, walnuts, cashews, and sesame seeds, among others, are rich in calcium. Almonds contain about 120 mg of calcium per 100 grams, while walnuts also contain about 70 mg of calcium per 100 grams. Nuts are also rich in protein, healthy fats, dietary fiber, and a variety of vitamins and minerals, such as vitamins E, B, and zinc, which help boost the body's immunity and antioxidant capacity.
In addition to eating more of the above five foods, the elderly can also promote the absorption and utilization of calcium through proper exercise and sun exposure. Proper exercise can enhance the strength and endurance of bones and prevent osteoporosis. Spending time in the sun can boost the body's ability to synthesize vitamin D and help the body absorb calcium. Therefore, the elderly should pay attention to the amount of exercise and time spent in the sun every day to maintain bone health.
In short, when you are older, you should supplement calcium, not just milk, it is recommended to eat tofu, oats, seafood, broccoli and nuts. These foods are rich in calcium and a variety of nutrients that help increase bone strength and prevent osteoporosis. In addition to this, the elderly should also exercise and get in the sun to maintain bone health. At the same time, scientific calcium supplementation needs to comprehensively consider a variety of factors, and formulate a corresponding calcium supplementation plan according to individual conditions.