Drinking milk is beneficial for health regardless of your age. Milk is an excellent vitamin D and calcium source to keep up muscle strength, maintain healthy bones, and prevent osteoporosis. Still, low or non-fat milk is the best choice for the elderly.
Which type of milk is best for the elderly? Low-fat or non-fat milk is a good source of vitamin D and other nutrients. The elderly may drink fresh milk, but those who have lactose-related intolerance may choose lactose-free versions.
Whether you're 7 or 77, drinking milk at any age is important for good health. Milk is a good source of vitamin D and calcium, which older adults tend to need more of, to maintain bone strength, preserve muscle strength, and prevent osteoporosis.
Full cream milk may also be the best choice for adults over 70 years, especially if they are underweight, frail or recovering from surgery or a fall. High energy, high protein diets for the elderly often recommend custards, rice pudding and hot chocolate drinks made with full cream milk.
Drinking milk is beneficial for health regardless of your age. Milk is an excellent vitamin D and calcium source to keep up muscle strength, maintain healthy bones, and prevent osteoporosis. Still, low or non-fat milk is the best choice for the elderly.
Drinking more dairy milk may improve brain health in older adults, KU Medical Center researchers find. Older adults who drink three cups of dairy milk a day can increase their brain's level of a powerful antioxidant that helps protect the brain from the damage that accompanies aging and aging-related diseases.
Almond milk
Because it is usually fortified with calcium, almond milk often has more than regular milk (1 cup = 450 milligrams, versus 311 milligrams for cow's milk). Recommended daily intake for calcium is 1,000 milligrams for men and women ages 19-50, and increases to 1,200 milligrams for women ages 51-70.
For osteoporosis prevention, patients with LI should consume fermented dairy products, lactose-free milk and non-dairy products that are a good source of calcium [72].
The World Health Organization recommends that people over 65 consume 1200 mg of calcium every day. This amounts to four cups of milk, orange juice, soy or almond milk. Those amounts may seem like a lot, so consider supplements supervised by their doctor or nutritionist.
Plain Greek yogurt
When it comes to protein, Greek yogurt delivers. Just one cup has 17 grams of protein as well as 20% of the daily recommended intake of calcium. Why else is Greek yogurt considered one of the best superfoods for seniors? It contains probiotics, which help us maintain gut health.
Even though many nutrients are found in milk, some seniors may not want to drink it because it makes them feel sick and bloated. Like any other food item, it's important for seniors who want to drink milk to take a balanced approach. Seniors should avoid excessive consumption and limit it to a glass or two a day.
Bananas are good for the elderly because they may relieve symptoms of anxiety and depression, brighten the mood, and enhance restful sleep. In addition, bananas are typically well-tolerated by seniors who may not have an appetite if they're living with emotional health issues.
Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.
When considering calcium, dairy milk naturally has about 300 milligrams per cup, and dairy products generally are considered the best absorbed source of calcium. Many soy or almond milks are fortified with calcium to at least match the amount of calcium in dairy milk.
Beverage options that are better choices include calcium and vitamin D-fortified juices, plain or chocolate milk, or flavored waters. While caffeine is widely believed to have some health benefits, it is also proven to deplete calcium from bones.
“If you want to drink milk for strong bones, I recommend no more than one glass a day,” says Dr. Cresci. “Do this in addition to a mixed diet rich in calcium.
Bottom line: Producers often enrich almond milk with calcium, making it an excellent source of the nutrient. Regular consumption of enriched almond milk may reduce the risk of osteoporosis among those who don't consume dairy products.
1. Green vegetables. Kale has around 250 milligrams (mg) of calcium per 100g, which is comparatively higher than whole milk's 110mg per 100g. Some other green veg, including collard greens, are good sources of calcium, too.
It may contain bone-building calcium.
Many commercial brands of almond milk are fortified with calcium. Bone health is tied to calcium because the mineral makes up most hard structures in bones. Getting enough calcium keeps your bones strong and can help your body fight osteoporosis.
Older adults tend to need more vitamin D and calcium, so an 80-year-old's Diet should include two to three glasses of low or non-fat milk.
Again, the recommendation for older adults is to consume at least 1.7 liters/day, which corresponds to at least 57.5 fluid ounces. In the US, where a measuring cup = 8 ounces, this is equivalent to 7.1 cups/day. Keep a journal to record how much fluid your older parent is drinking.
Cheese is an excellent calcium and vitamin D source. Hence, pasteurized firm cheese is a perfect addition to an older person's food plan. However, soft cheeses such as brie, goat cheese, and camembert have high moisture levels and low acidity, so that they may contain illness-causing bacteria.