Calcium concentration decreases with age, which makes the elderly vulnerable to osteoporosis, especially with unhealthy diets, eating processed foods and lack of nutrients, which increases the risk of developing bone joint problems.
And good nutrition plays an important role in promoting bone health and protecting it from arthritis and osteoporosis, and it is known that “vitamin C” makes bones strong and healthy.
Nutritional supplements are not sufficient to supply bone tissue with food with age, so dietary adjustments must be made.In this article, learn about some nutritious foods to maintain the bone health that the elderly need to maintain the health of their bones, according to Erm News:
Milk and dairy products
Milk contains a good amount of calcium and thus it is absolutely essential for bone health, apart from milk, yogurt and cheese are also dairy products that may provide enough calcium to the body to maintain healthy bones and are a good option to delay the development of osteoporosis.
Salmon
Besides calcium, vitamin D is also an important component of bone health. Salmon is one of the foods that contain both of these vitamins and minerals and is considered a good food for osteoporosis. In addition to salmon, there are other types of food that contain rich amounts of calcium and vitamin “D”, such as tuna, mushrooms and egg yolks.
Almonds
Almonds are nuts rich in minerals such as: magnesium, and contain a lot of protein, antioxidants, omega-3 fatty acids and calcium. What makes it a good food should be included in the diet, and eating almonds daily contributes greatly to maintaining bone health and delaying the development of osteoporosis.
Fortified healthy grains
If a person is unable to incorporate milk or daily products due to lactose intolerance or for any reason, another option is to take fortified cereals.
They are also a good source of complex carbohydrates and some key vitamins and minerals. Whole grains are the best sources of fiber, and other nutrients such as: “vitamin B”, iron, folate, selenium, potassium and magnesium, which your bones need.
List of foods to avoid
Coffee, hot chocolate
Soft drinks that contain caffeine.
Alcohol and smoking
Mayonnaise and fatty sauces
Animal fats, especially lamb and beef
Refined vegetable oil and margarine.
Reducing salt intake (the daily dose of sodium should not be more than 2,300 mg).
Processed meats.
Chips, Toast, Fast Food, Canned Food, And Pickles.
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