As we age, our bodies, especially our bones, experience wear and tear. This wear and tear reduces their mobility and health. This wear and tear is a natural process and may not be completely preventable. However, proper care can reduce and slow down this breakdown of our bones and muscles.
Calcium is one of the most important nutrients for the health of our bones and muscles. Consuming enough calcium keeps our bones strong and healthy. In this article, we list various calcium-rich foods that ensure better bone health in middle age.
Calcium-rich foods that improve bone health in middle age:
Tofu would be a smart alternative to meeting your calcium needs if you are a vegan and diet conscious. Tofu contains no cholesterol and is naturally gluten-free. Other soy products, such as tempeh, fortified soy milk, etc., can be excellent sources of calcium and vitamin D which are also high in calcium.
2. Cruciferous vegetables
Cruciferous vegetables better known as green leafy vegetables are very rich in nutrients. This food group includes lettuce, spinach, cabbage, broccoli, cauliflower, etc. Cruciferous vegetables are an excellent source of calcium for plant-based dieters.
3. Dairy products
Dairy products are a popular source of protein and calcium. Dairy products such as milk and yogurt in particular are recognized for their benefits on our body, especially our bones. Cheese is another excellent source of calcium. Most dairy products can be prepared and consumed in a variety of ways, making them an ideal addition to your daily diet.
4. Oily fish
Fatty fish like salmon and tuna are rich in nutrients like calcium, vitamin D, etc. These nutrients are known to improve our bone health and improve our mobility. Fatty fish are also rich in omega-3 fatty acids which aid in the absorption of many nutrients.
Nuts in general are rich in various nutrients. Almonds are an excellent source of protein as well as calcium, which ensure better health of our bones, muscles and joints. Almonds can also be consumed in different ways such as almond milk, almond butter, etc.
Eggs are rich in various nutrients, including protein, calcium, and vitamin D. All of these nutrients help improve the health of our bones. However, to ensure you are extracting enough nutrients, be sure to consume whole eggs and not just egg whites.
These small, nutrient-dense foods, such as chia seeds, poppy seeds, and celery, are high in calcium. Plus, it provides vital protein and fatty acids that are good for your bones and overall well-being. The mineral boron, found in chia seeds, helps in bone development. It helps in the metabolism of phosphorus, magnesium and calcium.
Pulses consist of various beans and lentils. Beans and lentils are well known for being high in fiber, protein and other minerals, but some are also excellent sources of calcium. You should never fall short of your daily calcium requirement because beans and lentils, including soybeans, green beans, red millet and peas, are high in calcium.
Adding these foods to your diet will ensure the longevity of your bones. Strong bones are less prone to injuries and other bone-related illnesses that one may be at greater risk of in midlife.
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