13 Foods that Promote Healthy Bones

Seniors have a particularly high risk of breaking bones because the natural growth of bone tissue slows with age. Without a proper diet, bones become brittle and less dense as we get older. To prevent osteoporosis, many doctors recommend that seniors ingest more calcium, which builds bone cells, and vitamin D, which aids in calcium absorption Consuming foods rich in calcium, vitamin D, and other nutrients preserves bone tissue. Adults over the age of 50 should get 1,200 milligrams of calcium and up to 600 international units of vitamin D each day. Eating a combination of the following foods provides the essential nutrients for bone health.

1. Citrus Fruits

Oranges and red and white grapefruit all contain 100 percent or more of the recommended amount of vitamin C. The nutrient is necessary for collagen development, which is a component of bone cells.

2. Low-Fat Cheese

Just 1.5 ounces of low-fat cheese supplies 30 percent of the needed daily amount of calcium.

3. Salmon

In addition to providing omega-3 fatty acids, a three-ounce serving of salmon supplies an entire day’s worth of vitamin D. The soft bones in the fish are also a great source of calcium.  Bone loss isn’t the only age-related condition older adults may have to experience. Seniors can face a variety of challenges as they age, many of which can be mitigated with the help of professional in-home caregivers who provide high-quality in-home care. Trust Home Care Assistance to help your elderly loved one age in place safely and comfortably.

4. Sardines

At a mere 25 calories, each little fish provides 4 percent calcium, 5 percent vitamin D, and 18 percent vitamin B12. Sardines are also a source of omega-3 fatty acids and phosphorus, another component of healthy bones.

5. Spinach

One cup of the cooked dark greens supplies 25 percent of the recommended dose of calcium and 500 percent of vitamin K. Spinach also provides iron, which is another mineral that keeps bones strong.

6. Tofu

Made from soybeans, tofu is an excellent source of dairy-free calcium. One cup of the firm or soft varieties provides 832 milligrams of calcium. Some older adults with age-related conditions such as dementia need help preparing nutrient-dense meals. Aging in place can present a few challenges for seniors living with dementia. However, they can still live independently at home with the help of professional dementia care. Winnipeg families can rely on Home Care Assistance to provide their elderly loved ones with mental and social stimulation, timely medication reminders, assistance with meal prep, and much more. Our caregivers are available around the clock to help your loved one live a happier and healthier life.

7. Yogurt

An eight-ounce serving of this versatile dairy product provides up to 40 percent of the daily amount of calcium along with vitamin D.

8. Cereals

Certain brands of fortified cereals contain up to 25 percent of the daily requirement of vitamin D. 

9. Milk

Eight ounces of whole, low-fat, or skim milk provide 30 percent of the recommended levels of calcium, and milk is typically fortified with vitamin D.

10. Tuna

Not unlike other fatty fish, tuna is rich in vitamin D. In fact, it contains 39 percent of the daily vitamin D requirements.

11. Orange Juice

The ascorbic acid in citrus helps to absorb calcium. Check the label to find a fortified fresh juice that contains vitamin D.

12. Figs

One half cup of dried figs has 121 milligrams of calcium.

13. Kale

Like spinach, kale is packed with calcium, vitamin D, and vitamin K, making it one of the best vegetables for strengthening bones.  Diet is one of the most important factors in senior health and longevity. Seniors who want to remain healthy as they age can benefit in a variety of ways when they receive professional senior care. Winnipeg, MB, Home Care Assistance is here to help your loved one accomplish daily tasks, prevent illness, and focus on living a healthier and more fulfilling life. If your loved one needs help with the challenges of aging, call one of our compassionate Care Managers today at (204) 489-6000.