Diet After 40s: Calcium-Rich Recipes For Better Bone Health

Blogs26 Jul 2024

Our bones keep us upright and help us go through life with ease. They are crucial in defining our functional capacity and with age, they tend to become more fragile. As you grow older, you realise that the daily tasks you did without thinking twice now require more effort. That’s because ageing can reduce the mechanical function of bones and deplete the amount of calcium stored in the body. How do we prevent or delay this? One way could be by integrating calcium-rich recipes into our diet.

In this article, we’ll give you a list of tasty and calcium-rich recipes to add more calcium to your diet and strengthen your bones.

Do We Need More Calcium Post 40?

Calcium is the major component of our bones and teeth, which is crucial for keeping us flexible, moving, and strong. Ionised calcium also present in the circulatory system helps in blood vessel contraction and dilation, muscle function, preventing blood clots and hormonal secretion.

While having more calcium through food and supplements is important, our body does not absorb it fully. Science has found that if one has an intake of 200 mg/day, the calcium absorbed is about 45%, but only 15% of calcium is absorbed when intakes are higher than 2,000 mg/day.

Ageing also affects the rate of calcium absorption in the body. It’s been found that the total absorption of dietary calcium is as high as 60% in infants and young children, but it goes down to 25% in adults and declines further with age. So since our calcium absorption rate goes down with age, it’s important to focus on our calcium intake post 40.

Calcium-Rich Recipes You Should Try

Now, let's embark on a culinary journey showcasing calcium-rich recipes in Indian style that are not just beneficial for bone health but also a delight to the taste buds.

1. Ragi Rotis Stuffed with Paneer

Ragi, Nachni or Finger millet is a popular Indian grain that’s consumed widely in South India. It’s rich in calcium and when paired with paneer, another source of calcium, it can create a delicious dish. Instead of wheat rotis, use Ragi atta, and cook paneer with spices, onions and capsicum for a delicious stuffing. Put the two together in the shape of rolls and enjoy.

2. Paneer Bhurji

Paneer Bhurji is a popular Indian dish made by scrambling paneer with a mixture of aromatic spices. Paneer, being a dairy product, is known for its high calcium content. This dish, rich in flavour and calcium content, can be served with rotis or rice, making a wholesome meal.

3. Greek Yoghurt

Thicker than your regular yoghurt, Greek yoghurt is loaded with calcium and very versatile to use. Whether as a base in smoothies or as a topping on cereals, it's a delicious way to add extra calcium to your diet. You can even dip your favourite fruits in this yoghurt for a touch of freshness and nutrition.

4. Mixed Vegetable Raita

This is a refreshing side dish made with yoghurt and a medley of fresh vegetables. The yoghurt in Raita is a good source of calcium, while the vegetables add fibre and other essential nutrients. It's a refreshing, calcium-rich snack recipe that complements any Indian meal, especially spicy items. You can add cucumber, onion, tomato, coriander, carrots, beetroot and more to make your raita tasty.

5. Buttermilk

Buttermilk is the quintessential definition of a cooling, summer drink. It’s great for digestion, yummy and can be spiced with herbs for extra flavouring. Since it uses curd or Dahi, which is an excellent source of calcium, buttermilk is a great drink to have between meals and boost your calcium intake.

6. Spinach and Avocado Smoothie

This calcium-rich breakfast recipe is a blend of spinach and avocado. Spinach is a leafy green vegetable known for its high calcium content, while avocado adds creaminess and essential fatty acids to the smoothie. This smoothie is not just delicious but also full of nutrients that promote bone health.

7. Peanut Butter Overnight Oats

If you want to supercharge your mornings with the goodness of calcium, fibre and other essential nutrition, then try peanut butter overnight oats. Soak your oats overnight with milk and leave it to refrigerate. In the morning, you can top this creamy oatmeal with peanut butter, nuts, and fruits of your choice for a high-calcium breakfast.

Additional tip: Try getting in some sunlight daily. This can improve your Vitamin D levels which can in turn help in the absorption of Calcium in the body!

Conclusion

Transitioning into your 40s doesn't mean you have to compromise on your health or the flavours you love. With these calcium-rich recipes, you can enjoy a variety of delicious and nutritious foods that will help you maintain strong and healthy bones.

Bone health is an important aspect of our health and wellness that we need to pay attention to, especially as we grow older. Calcium is a crucial mineral that is required for the effective and smooth functioning of our body. It’s a major mineral that makes up our bones and teeth and is very necessary to protect our functional capacity. With age, the ability to absorb more calcium may decrease, resulting in weaker bones which is also one of the Calcium deficiency symptoms. Supplements, medical interventions and increasing calcium intake can be a few ways to fight this.

For similar blogs on topics related to health, nutrition and ageing, explore RightShift. We are your one-stop shop for all things healthy ageing and our aim is to make your midlife better and healthier than ever before. Try our free health score calculator and our free meal plans to take your first step towards a healthier you today.