Calcium, Vitamin D and Soy
As you get older, you need more of certain vitamins, minerals and other nutrients to stay healthy. Practical tips so that you get what you need.
Calcium
Best Choice: Bulgarian Yogurt
From the age of 50 you need 10 percent more calcium than before; the recommended daily allowance (RDA) increases from 1000 to 1100 mg of calcium per day. That extra dose is needed to keep your bones strong. Every year, 80,000 over-50s in our country break a bone. The Nutrition Center recommends drinking 500 to 550 ml of milk products and eating 1½ slices of cheese every day. Dairy is the best source of calcium. All milk products contain a lot of calcium, even evaporated milk. Bulgarian yogurt contains the most. 150 grams contains no less than 25 percent of the recommended daily amount of calcium. In addition, vegetables, nuts and legumes also provide some calcium.
Vitamin D
Best Choice: Salmon or a Vitamin D Supplement
Vitamin D – just like calcium – ensures strong bones. If you get enough of it, you lower your risk of bone fractures by 20 to 30 percent. It may also reduce the risk of Alzheimer’s disease. We get this vitamin from our food and from the sun; the skin can make vitamin D with the help of sunlight. This production decreases with age. Still, it is important to be outside for at least 15 to 30 minutes every day. The Health Council advises women aged 50 and over to also take 10 micrograms (mcg) of vitamin D per day. Men only need to take extra vitamin D from the age of 70. For men and women over the age of 70, it is recommended to take 20 micrograms of vitamin D per day. Fatty fish, eggs, liver, dairy and meat are rich in vitamin D. Salmon takes the cake. This applies to fresh and smoked salmon as well as canned salmon.
soy
Best choice: soy drink
In Asia, only 10 to 20 percent of women experience hot flashes during the menopause. In the West it is 50 to 70 percent. How is that possible? Asian women may benefit from eating a lot of soy. Soy contains isoflavones: substances that are similar to the female sex hormone oestrogen. During the menopause, the production of estrogen decreases, which causes the well-known menopausal symptoms. Research shows that two to three servings of soy a day could reduce hot flashes by 20 percent. Soy is contained in tempeh, tofu, soy drink, soy desserts and meat substitutes based on soy. Calcium is added to soy drinks and soy desserts, so that you get the same amount of calcium as with regular dairy.
Sources):
- Plus Magazine
