5 foods for bone health and strength after 50
Osteoporosis is one very common health problem that makes bones brittle and easy to break. The main reason for osteoporosis is due to the deficiency of calcium as well as Vitamin D. It has been seen that women suffer more from this disease. As a result, women require more calcium and Vitamin D on a daily basis.
Calcium is a mineral that supports bones and teeth. Vitamin D is a must to improve calcium absorption in the body. As women age, their bodies require more calcium as well as Vitamin D. The probability of Osteoporosis increases as women cross 50. Here it is important to note that adults up to age 50 require 1000 mg of calcium and 200 IUs of Vitamin D per day. In the same manner, adults over 50 must have 1200 mg of calcium and 600 IUs of Vitamin D per day. The question is that are we managing to get that amount of calcium as well as Vitamin D without fail.
Let us know which foods need to be included that are rich in calcium and Vitamin D to keep bones healthy.
Top 5 foods for bone health and strength after 50
Milk, curd, cottage cheese are great sources of calcium and Vitamin D. Nowadays we find various dairy brands which offer Vitamin D and calcium-fortified dairy. These contain extra calcium and Vitamin D than regular dairy. Since milk contains a lot of calcium, so milk products contain a lot of calcium. Cheese contains some Vitamin D and a lot of calcium. As per sources 1.5 ounces of cheese contains more than 30% of RDA of calcium. Milk in itself contains around 30% of the RDA of calcium. There are certain milk brands that are fortified with Vitamin D. Interestingly milk contains fewer calories using milk as a wonderful option for calcium.
2. Salmon, Tuna, and Catfish
Vitamin D, as we all know well is hard to be found in foods naturally but Salmon is one food that is the best source of Vitamin D. A single serving of salmon usually contains more than 100% of RDA of Vitamin D. We must know that Salmon is also a very good source of Omega-3 fatty acid. Catfish is the least expensive fish and one of the best sources of Vitamin D than any other fish variety. Another fatty fish is Tuna that has a high level of Vitamin D. One serving of tuna is known to provide 39% of RDA of Vitamin D along with magnesium, potassium, and omega-3 fatty acids.
3. Spinach and green leafy vegetables
There are many individuals who are allergic to dairy. For them, green leafy vegetables like collard green, kale, watercress, arugula, and broccoli are such dark and green leafy vegetables that are the best source of calcium. Collard green serving provides 25% of the RDA of calcium.
For some of those who don’t like the taste of the above-mentioned greens, spinach is going to be your best way to get calcium. Do you know that a single serving of cooked spinach contains around 25% of RDA of calcium?
4. Almonds and almond butter
Almonds are very common food items these days and almond butter has almost negligible cholesterol. Almond butter is low in fat and high in protein than many other types of butter. Almonds contain higher calcium in each serving as compared to other types of nuts. So now what are you waiting for? Go have a handful of almonds or consume some almond butter to make your bones healthy after 50.
Photo by Engin Akyurt on Unsplash
5. Fortified cereals and Soya products
These days there are various brands that are preparing and marketing ready to eat whole grain cereals which are fortified with calcium and vitamin D. One serving of such cereals contain 25% of the RDA of Vitamin D.
Similarly, soya product like soy drink is a good source of calcium. One serving of 200ml of drink contains 178 mg of calcium. Tofu is another one as a single serving of tofu contains 372 mg of calcium.
Do add these foods to your diet and keep your bones healthy. Do comment on which foods you prefer for calcium and Vitamin D.
If you are above 50, do let us know what do you eat for the 5 foods for bone health and strength.