Table of Contents
Foods high in calcium
1. Parmesan cheese
2. Low fat yogurt
3. Milk
4. Plant-based milk
5. Green vegetables
6. Edamame beans
7. Almonds
Jakarta, goldensamoyed Indonesia
—
As we age, the body requires more
calcium
to defend
bone health
.This mineral is not only important for preventing loss, but also supports other body functions.
Unfortunately, the body’s ability to absorb calcium decreases with age.
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“The ability to maintain calcium balance worsens. Bone loss accelerates after age 50,” says Mayo Clinic endocrinologist Robert Wermers.
However, not all sources of calcium are suitable for the elderly, especially for those who have certain health problems.For example, calcium supplements can increase the risk of kidney stones.
Getting calcium from food sources is the safest and most effective way for most people, instead of supplements.
Therefore, it is important for people over 50 years of age to choose foods high in calcium that are safe and easy to digest
Foods high in calcium
Calcium needs vary based on age and gender.The average calcium consumption limit for people aged 19-50 years is 2,500 milligrams (mg) per day.
Meanwhile, for those aged 51 years, the limit is around 2 thousand mg per day.Paying attention to daily calcium is an important step in maintaining bone health.
Below are several choices of foods high in calcium that are safe for seniors to consume, summarizing various sources.
1. Parmesan cheese
Parmesan cheese is a cheese with a high calcium content.About 28 grams (g) of parmesan can meet around 19 percent of daily calcium needs.
Its easy-to-digest texture makes it suitable for consumption by the elderly.
2. Low fat yogurt
Yogurt contains calcium, probiotics, vitamin B12, and potassium.In one serving of 245 grams (g) of low-fat yogurt, there is around 34 percent of the daily calcium requirement.
3. Milk
Milk is a source of calcium that is easily absorbed by the body.Elderly people are advised to choose low-fat milk to maintain heart health.
For those who are lactose intolerant, lactose-free milk can be an alternative.
4. Plant-based milk
Soy, almond or wheat milk that has been enriched with calcium and vitamin D could be another option.The vitamin D content helps optimal calcium absorption.
5. Green vegetables
Green vegetables such as spinach and kale are rich in natural calcium.Apart from that, the vitamin and mineral content helps maintain overall body health.
6. Edamame beans
Edamame provides about 8 percent of calcium requirements per 155 g.Apart from calcium, edamame contains protein and fiber which are good for digestion.
7. Almonds
In 28 g of almonds there is around 6 percent of the daily calcium requirement.Almonds are also rich in vitamin E, healthy fats and magnesium.
Elderly people who have difficulty chewing can process it into powder or jam.
Choosing foods high in calcium that suit your body condition is very important for the elderly.Apart from strengthening bones, proper nutrition also helps maintain digestive health, heart health and muscle strength.
(nga/asr)
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