## Women Over 50: Nutrition for Strong Bones
What supplements do women over 50 need for strong bones?
Our bodies rely on calcium for a multitude of functions, from blood clotting to muscle and nerve function. For women, the decrease in natural estrogen levels during menopause can result in a significant loss of bone density over a 5-7 year period.
According to the Institute of Medicine (IOM) guidelines from 2010, women over 50 should aim for a daily calcium intake of 1,200 mg. This can be achieved through a variety of dietary sources, including meat, fish, eggs, and dairy products. Dairy, in particular, is an excellent and easily accessible source of calcium, with milk, yogurt, cheese, and cream all contributing to your daily requirement.
Calcium and vitamin D are essential for women over 50 to maintain strong bones and prevent osteoporosis.
In addition to calcium, vitamin D plays a crucial role in bone health. Without sufficient vitamin D, women can lose up to 4% of their bone mass annually. Vitamin D helps maintain normal calcium levels in the bones and supports the body’s calcium absorption process. You can boost your vitamin D levels through sun exposure, and it is also found in green vegetables and fortified dairy products. If you live in a sunny region, regularly use sunscreen, or have darker skin, you may need to consider taking vitamin D supplements.
5 Nutritional Powerhouses for Strong Bones and Overall Health
Eggs
Eggs are a versatile and familiar food item, packed with protein and calcium. They are an excellent choice for middle-aged and older adults, offering numerous health benefits. Easy to prepare, eggs can be boiled, scrambled, or fried, and combined with various ingredients like herbs and vegetables to create nutritious and tasty dishes.
Eggs and seafood are excellent sources of calcium, supporting bone and joint health.
Seafood
Seafood is a nutritional powerhouse, particularly for those in their middle ages. It is rich in protein and calcium, which are essential for maintaining strong muscles and bones. Seafood also boasts high levels of DHA, beneficial for brain health. From fried and steamed dishes to canned options and even sashimi, seafood offers a diverse range of culinary possibilities. However, it is advisable to limit your consumption of raw seafood due to potential parasitic risks.
Shrimp
Shrimp, regardless of variety, is an excellent source of vitamins, minerals, protein, and calcium. The meat of the shrimp is where the majority of these nutrients are concentrated. While shrimp shells are often believed to be a good source of calcium, they are challenging to digest, so there is no need to consume them. Instead, use the heads and shells to make a flavorful stock for added depth to your dishes. Shrimp can be prepared in numerous ways, from simple boiling or steaming to more complex recipes. They are also a popular choice for hot pot or fondue-style meals.
Tofu
Soy-based products, such as tofu, offer a plethora of health benefits. They are rich in plant-based protein and calcium. Tofu, in particular, is a versatile and affordable option, easily incorporated into a variety of dishes. Whether it’s boiled, fried, or added to soups and stews, tofu is a delicious and healthy choice, especially suitable for older adults. You can also find different varieties of tofu with varying textures to suit your preferences.
Tofu and green vegetables provide essential vitamins and minerals, including calcium, and are suitable for those on a vegetarian diet.
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