Why do the elderly have "brittle bones"? There are 4 kinds of foods that are designed to grab calcium from bones, pay attention

If you ask the elderly what they fear most, it is nothing more than "falling".

You may feel pain when you fall when you are young, and the pain can be relieved after a little rest, but not in the elderly. A fall can break a bone.

The main reason for this phenomenon is the "brittle bones" of the elderly.

Why do elderly people's bones become brittle?

When the elderly get older, the absorption capacity of the human body will deteriorate. For example: when you are young, you can supplement 400 mg of calcium per day through diet, but as you grow older, it is estimated that you can only supplement less than 200 mg of calcium per day through diet. Calcium deficiency occurs gradually.

Physical strength also slowly declines with age. At this time, the elderly will become very lazy, do not want to exercise, and just want to lie down after eating every day.

However, there is a certain relationship between bone density and exercise. When exercising, it can increase the ability of exercising muscles and training muscles to relax and contract, thereby stimulating the growth of bone mass and improving the content of bone density.

In the elderly, in addition to the brittle bones caused by age and lack of exercise, inattentive diet will also exacerbate "brittle bones", especially these four types of food, if you eat them regularly, it is equivalent to "grabbing calcium" with bones. .

4 types of foods that "grab calcium" with bones

01 high salt food

The diet of young people is "no spicy food, no meat, no joy", while the old people's diet is "no taste and no joy". To satisfy your taste buds, add half a teaspoon of salt to each dish. In order to avoid not wanting to cook, some elderly people often buy some pickled vegetables directly.

If you eat too much salt every day, you will feel thirsty, and you will keep adding water at this time. When the water supplement exceeds the standard, the phenomenon of frequent urination will occur, and the calcium in the body will be excreted together during urination, thereby aggravating the phenomenon of calcium deficiency.

02High Phosphorus Foods

Both calcium and phosphorus can promote bone growth and can be said to be important elements for protecting bone health. However, long-term consumption of high-phosphorus foods will increase the loss of calcium and make the bones of the elderly brittle. Why?

As the saying goes: "One mountain does not allow two tigers", when the phosphorus content in the bones is too high, it will become "mad", thus running away the calcium in one.

03 high fat food

The elderly should try not to eat high-fat foods, such as fried dough sticks, hemp balls, fried rice cakes, fried chicken, etc. Although these foods are delicious, they are not good for health. The main content of high-fat foods is "fatty acids". Long-term consumption of foods containing fatty acids is not conducive to cardiovascular health.

In addition, fatty acids easily react with calcium to form calcium carbonate precipitation, which not only affects the absorption of calcium, but also may cause stones.

04 high protein food

Properly supplementing a little protein for the elderly will help muscle growth, but for bone health, excess protein should not be supplemented. Because when there is excess protein, it will be converted into fat and fatty acid. Trans fatty acids will react with calcium again to form calcium carbonate precipitation, which increases the difficulty of calcium absorption.

Therefore, if the middle-aged and elderly people do not want their bones to become brittle, they usually try to eat less of the above four types of food. You can eat more of the following 4 foods in moderation, and you may be able to avoid brittle bones.

4 kinds of foods that help bones "take calcium"

·seafood

If you want to supplement calcium, you can eat some seafood appropriately. According to the relevant data in the "Ingredient Table of Chinese Ingredients", I want to be more nutritious. There are 50-150 mg of calcium in every 100 grams of seafood. For middle-aged and elderly people, eating seafood properly can provide better nutrition for bones.

· Water spinach

According to relevant data, the calcium content of water spinach is second only to seafood, and every 100 grams of water spinach contains 140 mg of calcium. The calcium content is 12 times that of other vegetables.

In addition, water spinach is also a dietary fiber food, which can also promote gastrointestinal motility, promote digestion, and prevent constipation when appropriate. Therefore, if the middle-aged and elderly people who are relatively healthy at ordinary times do not want to rely on meat to supplement calcium, they can eat some water spinach appropriately.

·Sweet potato leaves

Not only are sweet potatoes full of treasures, but so are the sweet potato leaves. Sweet potato leaves are known as the "Queen of Vegetables". Its nutritional value is rich, such as: chlorophyll, dietary fiber, calcium and other nutrients. Relevant data shows that every 200 grams of sweet potato leaves contains 360 mg of calcium, which can be said to be the "ceiling" of the calcium supplement industry.

·milk

Milk is rich in a variety of nutrients, such as: protein, minerals, calcium and other trace elements. Also, the nutrients in milk are not like vegetables and need to be absorbed by the body individually. The nutrients in milk are in a dissolved state, which is convenient for the human body to absorb. It is pointed out in the "Dietary Guidelines for Chinese Residents" that milk is the preferred food for calcium supplementation.

Seafood, water spinach, sweet potato leaves, and milk are all rich in calcium, and proper supplementation can indeed achieve the effect of calcium supplementation. However, with the increase of age, the absorption capacity of calcium will decline, and excessive reliance on calcium supplementation may be counterproductive, and even lead to more serious loss.

Therefore, if you want to fully absorb the calcium in these four kinds of foods, you need to add some vitamin D appropriately. Can promote the body's absorption of calcium.

Vitamin D supplementation can not only rely on food, but also get more sunlight, which can promote the synthesis of vitamin D.

Summary: "Disease enters from the mouth" Many diseases are caused by our neglect of healthy diet. Therefore, it is hoped that middle-aged and elderly people can pay attention to a healthy diet and supplement calcium in time to make their bones "incomparably hard".

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