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Home » Bone Health in Middle Age: The key role of Chickpeas

Bone Health in Middle Age: The key role of Chickpeas

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Chickpeas: Beneficial for Bone Health in Middle Age

1. Essential foods for middle-aged bone health

As we age, maintaining bone health becomes increasingly important, and certain foods play a crucial role in this. Foods like anchovies, soy milk, cheese, and chickpeas are particularly beneficial. These foods are high in calcium, which is essential for strengthening bones. Let’s explore some foods that are great for bone health in middle age.


2. Chickpeas: Ideal for diet and bone health

Chickpeas are an excellent food for both dieting and bone health. Containing 45mg of calcium per 100g, they offer twice the calcium level of peas. Rich in protein and dietary fiber, chickpeas surpass other legumes in nutritional value. These characteristics make them ideal for low-calorie diets. Chickpeas can be used in various dishes, added to rice, or mashed and mixed with avocado or cream cheese for a delicious bread spread.


3. Soy milk: A calcium source for bone health

Soy milk is well-known for its high calcium content and is particularly recommended for the elderly. It contains eight essential amino acids needed by older adults and lecithin, which aids in memory enhancement. Black soybean milk, in particular, has a higher calcium content than regular soy milk. For the elderly who have difficulty consuming anchovies or legumes due to dental issues, soy milk serves as an excellent source of calcium.


4. Anchovies: Preventing osteoporosis and metabolic syndrome

Anchovies, often called the “king of calcium,” are a rich source of this mineral. This small fish is effective in reducing the risk of osteoporosis, metabolic syndrome, and blood acidification. Anchovies are beneficial for improving depression and insomnia, as they facilitate neural transmission. They contain various minerals, including unsaturated fatty acids (EPA and DHA), niacin, phosphorus, and vitamin B, aiding in fatigue recovery. Consuming anchovies with burdock root enhances calcium absorption in the intestine due to the inulin in burdock. Additionally, eating them with green peppers adds fiber, iron, vitamin A, and vitamin C, complementing the nutrients lacking in anchovies.


5. Cheese: High calcium content

Cheese is another food high in calcium. The calcium in cheese has a very high absorption rate in the digestive system. Cheese is also rich in vitamin B2, which supports muscle tissue maintenance and cell growth. However, it is not advisable to consume cheese with legumes. This is because the calcium in cheese and the phosphorous in legumes can form calcium phosphate, which is not absorbed and is expelled from the body, thus requiring caution.