Health is inseparable from healthy bones, and calcium supplementation is an important way for middle-aged and elderly people to maintain bone health. Calcium intake becomes especially important as we age, especially during the winter months. Calcium is the "life block" of the human body, so we should eat more calcium-rich foods to maintain a healthy body and strong bones.
Rape is a calcium-rich vegetable and is known as a "little expert in calcium supplementation". It is rich in calcium, with a high calcium content of 153 mg per 100 grams of small rape. A moderate intake of canola can meet the calcium requirements for the day, even better than cow's milk. Eating small rape often can make the legs and feet of middle-aged and elderly people flexible and healthy. When you use small rape for cooking, consider sautéing with garlic, which will add to the deliciousness and aroma of the food. Simple home-cooked meals that are both healthy, fresh, and nutritious.
Tahini is a food made from sesame seeds, which has a delicate and smooth taste and is loved by everyone. Tahini is not only delicious but also rich in calcium. The calcium content in sesame paste reaches 1057 mg per 100 grams, which can be called the king of calcium. Moderate consumption of sesame paste can supplement nutrients, improve the body's absorption of nutrients, make legs and feet flexible, and healthy. You can try mixing tahini with spinach for a refreshing and delicious meal.
Although small river shrimp are small, they are highly nutritious, especially rich in calcium. The calcium content of river shrimp is as high as 325 mg per 100 grams, which is more than 3 times that of cow's milk. Moderate consumption of small river shrimp can replenish rich calcium, which helps to strengthen bones. You can stir-fry prawns with leeks for a simple home-cooked dish that is not only delicious but also nutritious.
Tofu is a food made from soybeans that have been soaked, milled, boiled to remove residues, and then added with a coagulant. In addition to being rich in protein, tofu also contains a high calcium content, containing 138 mg of calcium per 100 grams, and is known as "plant-based meat". Moderate consumption of tofu can replenish calcium, enhance bone strength, provide essential nutrients for the body, and promote good health. You can try steaming tofu with eggs to maintain nutritional integrity and enjoy the delicious taste.
Frequent sun exposure: The ultraviolet rays in the sun can help the body synthesize vitamin D, which promotes the absorption and utilization of calcium. Every morning or afternoon, when the sun is better, you can bask in the sun for 15-30 minutes.
Outdoor activities: Outdoor activities can increase the amount of physical activity in the body, speed up metabolism, and promote the absorption and utilization of calcium. Participate in activities such as walking, jogging, and tai chi.
Maintain a good mood: Emotional stability and good mood contribute to good health. Don't be impatient when you encounter things, and keep a relaxed mind.
Regular physical examination: Middle-aged and elderly people should have a bone density check at least once a year for early detection and prevention, and timely measures should be taken.
In short, middle-aged and elderly people should pay attention to calcium supplementation, choose calcium-rich foods, improve their lifestyle, and improve the absorption and utilization of calcium. Through scientific and reasonable calcium supplementation, you can make your legs and feet strong, healthy, and enjoy a healthy day.