5 Best Sources of Calcium to Add to Senior Diets (And a Few Other Sources to Reconsider)
If you are looking after a senior in your life, ensuring they have enough calcium in their diet is an essential part of keeping them healthy. In this blog post, our Collinsville team will look at the best sources of calcium for seniors and calcium sources to reconsider when planning meals.
Why is Calcium So Important for Seniors?
Calcium is an essential mineral for all ages. It helps maintain strong bones and teeth and plays a role in muscle contraction and blood clotting. However, as we age, our bodies become less efficient at absorbing calcium from the food we eat. This can lead to an increased risk of osteoporosis and other bone-related diseases. That's why seniors must get enough calcium through their diet to help keep their bones healthy and strong.
Best Sources of Calcium for Seniors
When planning meals for seniors, it's important to consider the best sources of calcium. Here are some excellent sources of calcium you can easily add to a senior's diet:
Dark Leafy Greens
Dark leafy greens such as kale, spinach, and collard greens are excellent sources of calcium. Not only are they packed with calcium, but they also provide a host of other vitamins and minerals that can help to keep seniors healthy.
Dairy Products
Dairy products such as milk, yogurt, and cheese are also excellent sources of calcium. These foods are especially beneficial for seniors because they are easy to digest and can provide a host of other vitamins and minerals in addition to calcium.
Fortified Food and Drinks
Many foods and drinks, such as breakfast cereals, orange juice, and soymilk, are fortified with calcium. These foods can be great sources of calcium for seniors who may not be able to tolerate dairy products or dark leafy greens.
Fish with Edible Bones
Certain types of fish, such as canned salmon and sardines, have edible bones that can provide a great source of calcium. Canned fish can be used to top salads, as a sandwich filling, or mixed in with pasta.
Nuts
Nuts, especially almonds, are excellent sources of calcium. They can provide a crunchy and nutritious snack in the afternoon or a topping for yogurt or ice cream.
Sources to Reconsider
When planning meals for seniors, some sources of calcium should be reconsidered. For example, some plant-based milk, such as almond and coconut milk, may not contain enough calcium to meet a senior's needs. It's also important to note that excessive amounts of caffeine can reduce the body's ability to absorb calcium, so it's best to limit caffeinated beverages when possible.
Other Tips To Make Sure Seniors Get Enough Calcium
In addition to adding these sources of calcium into a senior's diet, there are other tips to ensure they are getting enough calcium. For example, ensuring they get plenty of vitamin D through foods such as fatty fish or fortified food and drinks is essential because Vitamin D helps the body absorb more calcium. Additionally, weight-bearing exercises like walking or light jogging can help keep bones strong and healthy. These exercises increase bone density, increasing the bone's ability to hold onto its stored supply of calcium.
If you are a senior in the Collinsville area or caring for a senior, it's essential to ensure they get enough calcium in their diet. If you have any questions about making sure your senior is getting enough calcium or if you need help with meal planning or grocery shopping, don't hesitate to contact Senior Helpers of the Metro East at 618-344-0070. We serve Collinsville, Alton, Edwardsville, Hartford, Wood River, and beyond.