To mitigate the loss of bone density in elderly people, it is usual to recommend an increase in the consumption of dairy products and calcium supplements, since the efficiency of absorption of this mineral decreases as age increases. Is it a good solution?
Without a doubt, the contribution of calcium in the diet always helps when there is a problem of osteoporosis. What happens is that the food supplements or fortified dairy products (usually based on calcium salts) does not work for everyone.
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Keep in mind that 99% of the calcium that enters the body is deposited in the bones and teeth, but the rest dissolves in the blood and tends to deposit in body tissues and arteries, which hardens them.
Therefore, what is important to include in the diet are the ideal nutrients to regenerate the bone without altering or harming the organism. Therefore, look for foods that contain calcium and other adjuvants (magnesium, phosphorus, vitamin D) and that are easy to digest and absorb.
A very good option is to increase the intake of plant-based foods rich in calcium: sesame , almonds , poppy seeds and small amounts of seaweed (hiziki, wakame or cochayuyo).
Essential sources of calcium
- Cruciferous: the vegetables of this family ( broccoli and all varieties of cabbage) are not only rich in calcium, but also contain vitamin K, which regulates osteocalcin, the protein responsible for regenerating the bone and give it strength.
- Soy in all its varieties: it provides an interesting calcium content, and is a little higher in the case of tofu.
- Chickpeas and small blue fish : they are two excellent sources and can become magnificent allies against bone degeneration.