Many elderly people have osteoporosis as they age. In addition to necessary medication and relief, dietary therapy is also a good method. Below, we will discuss calcium-rich diets that can help prevent osteoporosis in the elderly.
Calcium-rich diets
Carp soup
Ingredients: 1 live carp, scales, gills, and viscera removed, along with minced scallions, ginger, cooking wine, and salt.
Directions: Marinate the carp briefly, then boil it in water until the soup turns white and the fish is tender. Drink it in portions.
Effects: Suitable for elderly people with osteoporosis, kidney edema, jaundice hepatitis, ascites from liver cirrhosis, chronic bronchitis in the elderly, asthma, diabetes, etc.
Chinese yam, goji berry, and turtle soup
Ingredients: 10-15g Chinese yam, 5-10g goji berries, 1 turtle (about 500g).
Directions: Kill the turtle in hot water, clean it, and remove the viscera. Stew it together with the other ingredients. Season with ginger, salt, and a little wine. Enjoy.
Effects: Nourishes yin and tonifies the kidneys, strengthens qi and invigorates the spleen. Suitable for patients with osteoporosis caused by yin deficiency.
Mulberry and beef bone soup
Ingredients: 25g mulberries, 250-500g beef bones.
Directions: Wash the mulberries and steam them with a little wine and sugar. In a separate pot, boil the beef bones in water. Skim off any foam, add ginger and scallions, and continue cooking. When the bones turn white, indicating that the calcium, phosphorus, and collagen have dissolved into the soup, remove the bones and add the steamed mulberries. Skim off any foam, season, and drink.
Effects: Nourishes yin and blood, tonifies the kidneys, and strengthens tendons. Suitable for osteoporosis and menopausal syndrome. Also effective for insomnia, dizziness, hearing loss, and neurasthenia caused by liver and kidney yin deficiency.
Black bean and pork bone soup
Ingredients: 20-30g black beans, 200-300g pork bones (150-200g pork ribs).
Directions: Wash the black beans and soak them until soft. Cook them together with the pork bones in a deep pot. After boiling, simmer on low heat until tender. Season and drink.
Effects: Invigorates the kidneys, activates blood circulation, dispels wind, and eliminates dampness. Suitable for elderly people with osteoporosis, rheumatism, and pain.
Best calcium-rich foods for the elderly
1. Milk
Half a pound of milk contains 300mg of calcium, as well as various amino acids, lactic acid, minerals, and vitamins that promote calcium digestion and absorption. Milk is the primary food for daily calcium supplementation.
2. Soy products
Soybeans are high in protein and calcium. 500g of soy milk contains 120mg of calcium, while 150g of tofu contains as much as 500mg of calcium. Other soy products are also great for calcium supplementation.
3. Kelp and dried shrimp
Kelp and dried shrimp are high-calcium seafood products. Eating 25g of them every day can provide 300mg of calcium. Additionally, they can also lower blood lipids and prevent arteriosclerosis.
4. Vegetables
There are also many high-calcium vegetables. 100g of pickled mustard greens contains 230mg of calcium, while 100g of bok choy, rapeseed, fennel, cilantro, celery, etc. contains about 150mg of calcium.
