What should the elderly eat to supplement calcium? Many people are struggling with this question and don't know how to choose suitable nutritional supplements for the elderly. Don't worry, there are four types of food that can not only provide nutrition but also supplement calcium. Let's see if you choose correctly.
The Elderly Can Supplement Nutrition and Calcium with Four Types of Food
1. Milk
The elderly can supplement calcium by drinking milk every day.
Milk not only contains a large amount of calcium but also contains lactic acid and amino acids that promote calcium absorption.
In addition, milk also contains a large amount of protein and various vitamins. Drinking milk can supplement calcium and nutrition for the elderly.
2. Soy Products
The elderly can supplement calcium by eating soy products. Soy products are mainly made from soybeans, which have a high calcium content.
The calcium content in 500g of soybeans can reach 120mg. Regularly drinking soy milk and eating tofu and other soy products can meet the calcium needs of middle-aged and elderly people.
However, when eating soy products, do not eat dishes that contain oxalic acid, as it will inhibit the absorption of calcium by the body.
3. Eat Kelp and Dried Shrimp
Kelp and dried shrimp are also common high-calcium foods in daily life, suitable for the elderly to supplement calcium.
They have a high calcium content, and consuming about 50g per day can meet the body's calcium needs for middle-aged and elderly people.
In addition, kelp and dried shrimp can also reduce blood lipids and prevent arteriosclerosis, providing good preventive effects for cardiovascular and cerebrovascular diseases that are common in middle-aged and elderly people.
4. Animal Bones
More than 80% of the content in animal bones is calcium, but it is insoluble in water and difficult to absorb. Therefore, when preparing them, it is recommended to crush them beforehand and then simmer them with vinegar over low heat.
When eating, remove the floating oil and add some vegetables to make a delicious and fresh soup. The best time to supplement calcium is before going to bed.
Five Taboos for Elderly Health
1. Avoid Sitting for Too Long
Long periods of sitting can relieve fatigue and make one comfortable, but sitting for too long can also cause muscle atrophy and shrinkage.
Therefore, the elderly should participate in outdoor activities suitable for themselves and strengthen muscle exercises to enhance their physical fitness.
2. Avoid Standing for Too Long
Exercise is essential for life. The elderly can regulate the balance of Qi and blood through a combination of movement and stillness. If one stands still for a long time, it will affect the circulation of Qi and blood.
This can cause imbalances in nutrition in certain tissues and cells of the body, leading to stagnation of Qi and blood, which can result in illness.
3. Avoid Using Eyes for Too Long
If the elderly use their eyes for too long, they may experience symptoms such as dizziness and visual disturbances.
Therefore, the elderly should control their reading, watching TV, and movies to within 2 hours, and avoid continuous reading, watching movies, and TV shows.
4. Avoid Lying Down for Too Long
Follow the natural rhythm of the seasons. In spring and summer, go to bed late and wake up early, in autumn, go to bed and wake up early, and in winter, go to bed early and wake up late.
Appropriate sleep is beneficial to the health of the elderly, but lying down for too long will make the body weak.
5. Avoid Being Quiet for Too Long
Being overly bored, lonely, quiet, and isolated can make the elderly become mentally depressed, irritable, lose confidence in life, and lead to a decline in health.
Pleasant music can make people relaxed, happy, and mentally rejuvenated. Therefore, the elderly should have appropriate auditory stimulation to promote physical and mental health.
