Five foods to help bone strength and health after 50
Women, particularly after they have reached 50 years of age, need to take extra care of their bones. Photo by engin Akyurt at Unsplash
Since I was 55 years old, I have been suffering from RA. Recently, I went for a bone scan to determine my bone density. I was relieved to see that my bones were strong. It was clear that certain foods are essential for bone strength. Let’s talk about foods that promote bone health and strength.
Osteoporosis, a common condition that causes bones to become brittle and break easily, is a very serious health issue. Osteoporosis can be caused by a deficiency in calcium and Vitamin D. Women require more Vitamin D and calcium on a daily basis.Calcium is an important mineral for supporting bones and teeth. Vitamin D is essential to increase calcium absorption. Women over 50 require more calcium and Vitamin D. It is important to remember that adults over 50 need 1000mg of calcium daily and 200 IUs Vitamin D. Adults over 50 need to consume 1200 mg of Calcium and 600 IUs Vitamin D daily. It is difficult to know if we are able to obtain that much calcium and Vitamin D every day.Let’s find out which foods are high in Vitamin D and calcium to maintain healthy bones.
Top 5 Foods for Bone Health and Strength after 50
You can get calcium from milk, curd, and cottage cheese. These products contain more calcium and Vitamin D than regular dairy. Milk products have a high amount of calcium because they contain a lot more calcium than regular milk. Some Vitamin D is found in cheese, as well as a lot calcium. Sources indicate that 1.5 ounces (or more) of cheese contain more than 30% RDA for calcium. The RDA for calcium in milk is around 30%. Certain milk brands are fortified to contain Vitamin D. Milk is a great option for calcium because it contains less calories.
2. Catfish, Tuna and Salmon
Vitamin D is a hard-to-find vitamin in food naturally. However, salmon is a good source of Omega-3 fat acid. Catfish is the most affordable fish and one of many good sources of Vitamin D. Tuna, another fatty fish, has a high amount of Vitamin D. Tuna can provide 39% of the recommended daily allowance of Vitamin D, along with magnesium and potassium.
3. Spinach and green leafy vegetables
Many people are allergic to dairy. These people are most likely to be allergic to green leafy greens like broccoli, watercress and collard green. A serving of collard green contains 25% of the recommended daily allowance of calcium.For those who don’t like the taste or texture of the above-mentioned greens, spinach is the best option to get calcium. Did you know that one serving of cooked spinach has around 25% of the recommended daily allowance of calcium?
4. Almond butter and almonds
Almond butter is a very popular food item these days. It has virtually no cholesterol. Almond butter has a lower fat and protein content than other butters. Almonds have more calcium per serving than other nuts. What are you waiting to do? Take a bite of almond butter or eat a few almonds to keep your bones strong after 50.
5. Fortified cereals, Soya products
There are many brands that are now marketing ready-to-eat whole grains cereals.Soy drinks, such as soy drinks, are also good sources of calcium. A 200ml serving of this drink has 178 mg of calcium. Tofu is another option as a single serving of tofu has 372 mg calcium.These foods will help you maintain your bone health. Comment on the foods that you like for Vitamin D and calcium.
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