Every year, the National Health and Nutrition Examination Survey highlights a deficiency in calcium, which is essential for bone health. In particular, menopausal women at high risk of osteoporosis are of great concern. Preventing bone loss during middle age is crucial for maintaining health in old age. If bones break easily from falls, it becomes difficult to guarantee a healthy lifespan (living healthily into old age). How should we protect our bone health?

 

Calcium, which women are especially deficient in... No symptoms even if the bones are damaged

 

In addition to the Korea National Health and Nutrition Examination Survey, the statistics from the Health Insurance Review & Assessment Service (2021) also showed that among the ten nutrients that Koreans lack, women had the highest deficiency rate for calcium. It was deficient by 7.7 times compared to men. Vitamin D deficiency, which helps with calcium absorption, was also 3.5 times higher in women than in men. Osteoporosis has no symptoms. Many middle-aged and elderly women are unaware that they develop osteoporosis only after suffering a fall and breaking a bone. Since calcium is not produced in the body, it must be obtained through food.

If you don't like milk, yogurt is an alternative... It aids digestion and is fortified with calcium.

 

 

Foods high in calcium include milk and dairy products, fish eaten with bones, calcium-fortified foods, and some green vegetables. Grains, fruits, and most vegetables are not rich in calcium. In particular, calcium in milk is well absorbed by the body, but some people avoid it due to digestive issues. Yogurt made from milk is considered an alternative. It is relatively easy to digest, and calcium-fortified products are also available. It is advisable to carefully check ingredient labels and avoid products high in saturated fats.

 

Isoflavone components of tofu... Promote calcium absorption and contribute to maximum bone density formation

 

Tofu helps prevent osteoporosis. The isoflavones in soy-based tofu promote calcium absorption, which slows bone damage and contributes to the formation of new bone tissue. Protein plays an important role in the formation and maintenance of maximum bone density. A half portion of tofu (about 100g), which has excellent digestibility and absorption, contains only about 84 kcal. It is composed of over 80% water, providing a feeling of fullness and helping to prevent overeating (according to the National Institute of Agricultural Sciences). Rich in dietary fiber called oligosaccharides, it contributes to bowel movements.

 

Vitamin D that is good for calcium absorption... sunlight, fish, mushrooms, etc.

 

Vitamin D increases calcium absorption and enhances bone density. To activate vitamin D, it is very helpful to get about 20 minutes of sunlight in the morning without sunscreen. It is also good to regularly consume fish such as herring, hairtail, yellowtail, salmon, mackerel, sardines, and tuna, as well as liver from meat, eggs, cheese, and sun-dried mushrooms. People who are hospitalized for a long time or spend most of their time indoors should also pay attention to their vitamin D intake.

 

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Isoflavones inside tofu made from soybeans

Promotes calcium absorption to slow bone damage

It is said to help in creating new bone tissue.

 

Buy tofu and keep draining the moisture.

Stir-fry without adding oil,

I ate that with Greek yogurt or curry.

It tasted quite savory.