Top 5 Foods For Bone Health And Strength After 50

Photo by engin akyurt on Unsplash

5 foods for bone health and strength after 50

After 50 adults, women in particular need special care for their bones. Photo by engin akyurt on Unsplash

For the past few years I have suffered from RA which is rheumatoid arthritis and recently I did a bone scan to check my bone density after 55. The results showed a number of strong bones to my relief. I realized that there are certain foods that are important for bone strength. Let's talk about it today Food for Bone health and strength.

Osteoporosis is a very common health problem that makes bones fragile and easy to break. The main reason for osteoporosis is the lack of calcium as well as vitamin D. It has been found that women suffer from this disease more often. As a result, women need more calcium and vitamin D every day.

Calcium is a mineral that supports bones and teeth. Vitamin D is a must to improve the body's absorption of calcium. As women get older, their bodies need more calcium and vitamin D. The likelihood of osteoporosis increases as women reach the age of 50. Please note that adults up to the age of 50 need 1000 mg calcium and 200 IU vitamin D per day. Adults over 50 must also consume 1200 mg calcium and 600 IU vitamin D daily. The question is, will we manage to get that amount of calcium and vitamin D?

Let us know what foods are included that are high in calcium and vitamin D to keep bones healthy.

Top 5 foods for bone health and strength after 50

1. Dairy products

Milk, cottage cheese, and cottage cheese are good sources of calcium and vitamin D. Today we can find several brands of milk that offer vitamin D and calcium fortified dairy products. These contain more calcium and vitamin D than regular dairy products. Because milk is high in calcium, dairy products are high in calcium. Cheese contains some vitamin D and a lot of calcium. According to sources, 1.5 ounces of cheese contains more than 30% of the RDA of calcium. Milk itself contains around 30% of the recommended daily allowance of calcium. There are certain brands of milk that are fortified with vitamin D. Interestingly, milk contains fewer calories as milk is used as a wonderful option for calcium.

2. Salmon, tuna and catfish

Vitamin D, as we all well know, is hard to find in natural foods, but salmon is one of the foods that is the best source of vitamin D. A single serving of salmon usually contains more than 100% of the recommended daily allowance of vitamin D. We need to know that salmon is also a very good source of omega-3 fatty acids. Catfish is the cheapest fish and one of the best sources of vitamin D than any other type of fish. Another oily fish is tuna, which is high in vitamin D. A serving of tuna is known to provide 39% of the recommended daily allowance of vitamin D along with magnesium, potassium and omega-3 fatty acids.

3. Spinach and leafy green vegetables

There are many people who are allergic to dairy products. For them, leafy green vegetables like kale, kale, watercress, arugula, and broccoli are dark and green leafy vegetables that are the best source of calcium. The serving of Collard Green provides 25% of the recommended daily allowance of calcium.

For some of those who don't like the taste of the above greens, spinach will go your best way to get calcium. Did you know that a single serving of cooked spinach contains around 25% of the recommended daily allowance of calcium?

4. Almonds and almond butter

Almonds are very common foods 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 more calcium in each serving than other nuts. So what are you waiting for now? Eat a handful of almonds or consume some almond butter to keep your bones healthy after 50.

5. Fortified cereals and soy products

There are several brands these days that make and market ready-to-eat whole grain cereals that are fortified with calcium and vitamin D. One serving of such cereals contains 25% of the recommended daily allowance of vitamin D.

Likewise, soy products like soy drinks are a good source of calcium. A 200 ml serving of drink contains 178 mg calcium. Tofu is another as a single serving of tofu contains 372 mg of calcium.

Add these foods to your diet and keep your bones healthy. Comment on which foods you prefer for calcium and vitamin D.