High Calcium Menu: Reducing the Risk of Osteoporosis in the Elderly

Elderly individuals, particularly, need special attention when it comes to health, and one of the top common diseases among them is osteoporosis. This condition arises from inadequate daily calcium intake, resulting in decreased bone density, making bones thin and prone to fractures even with minor impact. The easiest way to prevent osteoporosis for the elderly is by choosing foods high in calcium to ensure sufficient daily calcium intake.

Calcium is a mineral essential for the process of building strong bones and teeth. The recommended daily intake of calcium for the elderly is 1,000 to 1,200 mg per day.

High Calcium Foods for the Elderly

Fresh Milk: A calcium-rich beverage that provides essential minerals to the body. It’s recommended to drink low-fat milk to control fat and sugar intake. For those allergic to cow’s milk, alternatives like soy milk or almond milk can be considered.

Eggs: A single egg is packed with various nutrients. The yolk contains high levels of vitamin D, aiding calcium absorption, while egg white is rich in protein. Eggs can be incorporated into various dishes such as omelets, stuffed eggs, scrambled eggs, egg soups, or egg spicy salad.

Sea fish: an easily digestible and highly suitable source of nutrition for the elderly, packed with calcium, vitamin D, and protein. It can be prepared in various ways such as salmon soup, sardine salad, mackerel in soy sauce, or crispy fried small fish served with light rice porridge for breakfast.

Green Leafy Vegetables: Another high-calcium food source that many may not be aware of, green leafy vegetables play a significant role in strengthening bones and teeth. They can be just as effective as dairy and meat. Recommended green leafy vegetable dishes for the elderly include stir-fried Chinese broccoli with oyster sauce, boiled watercress soup, broccoli soup, grilled pork with choy sum, or stir-fried Chinese kale with crispy pork.

These are some easy-to-consume high-calcium food options for the elderly, helping to maintain bone density and reduce the risk of osteoporosis gradually. With best wishes from Paradigm Pharma

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