7 Foods Rich In Calcium For The Elderly Should Supplement
As we age, the amount of calcium in the body decreases. Therefore, it is necessary to supplement in time to limit bone and joint problems. There are many ways to supplement calcium, however, calcium from food is the most suitable and safe choice. In the article below, together with Solife refer to the TOP 7 best calcium-rich foods for the elderly today.
1. Why should elderly people supplement calcium through food?
Calcium is an essential mineral, accounting for 1.5-2% of the total body weight. If the calcium content is deficient, it will disrupt the balance, causing many dangerous diseases, especially for the elderly.
In fact, there are many ways to supplement calcium. However, for the elderly, the elderly should give priority to providing calcium through food because:
- This is a natural, safe source of calcium for the body. Not only that, supplementing calcium-rich foods for the elderly is also a way to provide essential nutrients, helping to enhance resistance and comprehensive health.
- The ability of the elderly to absorb calcium from dietary supplements and calcium supplements is lower than that of other age groups. On the contrary, calcium sources from food help the body easily absorb, bringing quick results.
- These forms of calcium supplements often have additional ingredients, additives, preservatives… easy to cause side effects and bad effects on health.
2. 7 foods rich in calcium for the elderly
Using calcium foods for the elderly is a way that is recommended by many experts. Here are some healthy, high-calcium food groups:
- Eggs: Eggs are a healthy source of protein and calcium for the body. This is also a food capable of reducing bad cholesterol in the body, preventing the risk of cardiovascular disease, atherosclerosis.
- Milk and dairy products: Fresh milk as well as dairy products such as cheese and yogurt are rich sources of calcium. In particular, milk is also added vitamin D – a catalyst to help the body absorb calcium more effectively.
- Green vegetables: Green vegetables are not only a source of vitamins and minerals but are also rich in calcium. Some vegetables such as spinach, bok choy, broccoli, amaranth, carrots, tomatoes;; have high calcium content… In particular, they also contain many nutrients that are beneficial for bones, joints, hair, etc. nail…
- Nuts: This is considered one of the richest sources of calcium for the elderly. . In fact, the calcium content in 100g of chestnuts can be up to 815mg. Other nuts such as macadamia, almonds, cashews, walnuts… also have enough calcium to meet the body’s needs.
- Seafood: Besides adding protein, seafood is an extremely rich source of calcium. Sardines are the seafood with the highest calcium content. Shrimp, crab, oysters, oysters .. contain many calcium support substances such as vitamin D, K or B1 …
- Legumes: Legumes such as beans, soybeans and especially tofu contain high levels of calcium, which helps improve many health problems.
- Fruits: In the calcium-rich food groups, fruits are classified as easy to eat, easy to digest as well as metabolize nutrients for the body. In addition, it also helps to supplement vitamins, improve resistance for the elderly.
3. Calcium supplements for the elderly should note these things
The addition of calcium-rich foods for the elderly is very necessary. However, the following issues should also be kept in mind:
- Firstly: It is advisable to actively supplement vitamin D for the elderly, because this is an important catalyst, helping the body absorb calcium better. Some foods are rich in vitamin D such as egg yolks, salmon, animal liver.. Besides, sunbathing in the morning is also a way to synthesize this vitamin.
- Second: Add the right amount of calcium needed, not more than 1000mg per day. Long-term intake of too much calcium can cause calcium buildup in the arteries or increase the risk of kidney stones.
- Third: When choosing calcium-rich foods for the elderly, especially raw foods, attention should be paid to the supply and quality to ensure safety during use.
- Fourth: Avoid foods containing Oxalic Acid or Phytic Acid such as: Sweet potatoes, spinach… Because they can interfere with the body’s ability to absorb calcium.
- Fifth: Do exercise and healthy sports to improve health. Avoid alcohol, beer, coffee, tobacco or stimulants because this is the cause of poor health and poor absorption of calcium.
- Sixth: If the calcium content from food is not enough to meet the body’s needs, you can refer to some other calcium-rich functional foods. However, it is necessary to carefully study the information, it is better to consult a doctor to bring the best effect.
Above is a list of calcium-rich foods for the elderly that Solife wants to send to you. Regularly add these foods in your daily meals to be able to provide the necessary amount of calcium, while adding nutrients and improving overall health.