How Calcium is Important When You’re Over 50, and How To Get it From Food

“Forty is the old age of youth; fifty the youth of old age.” Victor Hugo once said. To stay young, one must take proper care of his or her body.

A woman over 50.

One of the best ways is to stay healthy when older than half a century. People tend to forget how calcium is important, and I’m here to remind you.

What is calcium and why I should take it?

Despite often being shown in the form of school chalk or similar manner, calcium is a metal. Its name derives from Latin calx, which means “lime” since it was gained from heating limestone. Thus this prejudice. In nature, it is most often found in the form of calcium carbonate, which makes the majority of rocks and pearls.

Calcium rich foods.

As for health benefits, calcium is most often connected with the strength of the bones and teeth, since it is included in the process of building those. However, it is an essential factor for the proper functioning of the muscular, digestive and circulatory system, as well as in the synthesis of blood cells within an organism.

Some symptoms that your organism lacks calcium may include one or more of the following:

All of these are common in elder age, and people sometimes connect that with the fact that they are “just aging.” Since the connection between calcium and reduced risk of cancer is not yet proven, it will help you to reduce the risk of heart attack.

Naturally, we who are older than 50 years need to look at these specific areas the most. With age bones are becoming weaker, circulatory problems may occur, as well as plethora other situations which are connected with lack of this element, without us even knowing what causes these issues. Therefore, we must eat correctly, to stay healthy and in shape.

Shouldn’t it be easier to take calcium in a form other than food?

Best Calcium Rich Foods Sources. Healthy diet eating.

Generally speaking, yes, it would be much less trouble to take a pill or any different kind of pharmaceutical form, but I’m strong opponent of this. In my age, the ulcer is almost behind the corner, so I’m doing my best to keep fizzy drinks and other artificial treatments as far as possible. Also, meat, fruit, and vegetables have their natural balance of other elements such as fiber, proteins, and sugar, which are irreplaceable for the organism in whole.

These are reasons why I strongly advise you to take more natural approach. Also, there is a factor of recipes. If you love cooking as I do, you will merely increase the percentage of ingredients rich in calcium. For example, cheese with the best canned chili available is a fabulous and quick meal for those who love more spicy food.

So, here are the products which you should include in your meals if such are not present already so that you won’t feel lack of calcium.

1.  Milk and dairy products

Diary products.

With staggering 300mg per cup, milk and all other products refined from it are placed first. It is no wonder since milk is intended for growing and young organisms. Most often used milk is that from a cow, and if it is possible, I’ll advise you to use full, non-processed one. These don’t have additives which can eliminate beneficial bacteria and other elements helpful for the human organism.

On the other hand, some people are lactose intolerant, and ingesting regular milk will cause them problems. If this is your case, opt for that milk which you can use, or try using kefir. This nutrient has high chances to be consumed by lactose-sensitive people without adverse side effects.

Yogurt, cheese, and other dairy products are filled with calcium since the only difference is that there are beneficial bacteria colonies inside milk, which are changing its aggregate condition from liquid to semi-hard and hard.

2.  Kale

Kale is one of the healthiest vegetables you can put on your plate.

This green vegetable is present on almost every table nowadays. With approximately 250 mg of calcium per cup, it is ideal to ingest to keep the level of calcium high. Growing kale is not that difficult, so if you have a knack for gardening, feel free to experiment, and grow it yourself.

It can be eaten either raw or processed. In case that you decide to cook it, be sure not to overcook. The high temperature will dilute both the taste and minerals and vitamins. There is no worst thing than an overcooked vegetable.

3.  Fish

Fish are always a good choice!

One of the lightest types of meat, fish is a fantastic addition to your kitchen once you are over 50. It is an excellent source of phosphorus, omega-3 acids which can’t be found almost anywhere but in this meat. To be specific, 2 oz. of canned sardines with bones contain about 217 mg of calcium. This is about 1/6 of daily intake of calcium recommended for people over 50 years.

Also, there is a massive plethora of recipes which are including canned fish, so you can’t make a mistake. One of my favorite and fast ones include a can of sardines and chopped spring onion. These two pair perfectly, since onions are giving crunchiness and spice while fish remains more discreet and leveled.

4.  Almonds

A bowl of almonds.

These small stone-like fruits are also something you mustn’t miss. I’ve used them when I decided to give up on snacks and junk food. They did marvelous work since they are high in calories and low in fat. Also, they will contain traces of magnesium, riboflavin, fibers, and antioxidants.

The latter is the most common reason for consuming almonds, but my son’s friend who is a fitness instructor told me to take a handful of those as an afternoon snack. Undoubtedly I was surprised to see that they saturated hunger without a problem. This and the fact that 1 oz. of almonds contains about 75 mg of calcium made me love them even more.

5.  Bok Choy

Bok Choy is a type of Chinese cabbage.

Coming from China, this vegetable is taking the world by the storm. Resistant to winter, its production in northern Europe is booming already, and the citizens of the USA are also familiar with this plant.

Besides containing Glucosinolate which can help fight cancer, it is also rich in vitamins A, C, K, and B6. One cup contains about 75 mg of calcium, and you can cook it, steam or stir, as long as you know how to cut bok choy properly. If you are a fan of Chinese kitchen, my dear, even better! This vegetable is great for beginners.


Once a woman passes its 50th birthday, it seems as if the whole world looks at her like a grandmother. I refuse to accept this stereotype, and besides, I wish to stay healthy and good looking. You may too, as well. Just include these five foodstuffs from the list.

About author:
Barbara Whitney is the main responsible behind Kitchen Byte, food blog that focuses on improving your cooking, organizing and optimizing your kitchen, and sharing some fine recipes. Barbara has a 20-year experience, two lively boys and one spoiled husband for whom she cooks every day.


  1. Hey buddy, being grateful as you posted such a useful and informative post. These gonna help others for sure. I would like to save it. Thanks a lot for sharing your great thoughts. Keep posting, looking forward to more from you


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