8 Best Foods for Bone Health Every Senior Should Eat

Written By: Diamond Ridge
8 Best Foods for Bone Health Every Senior Should Eat

According to the International Osteoporosis Foundation, osteoporosis affects one in three women and one in five men over the age of 50 worldwide. In women over 45, osteoporosis accounts for more days in the hospital than many other diseases (including diabetes and breast cancer).

Neglecting your senior nutrition while living in Troy, NY, may lead to fractures and loss of mobility. Before that happens, add these best foods for bone health to your diet. Read on to prioritize healthy eating for aging today!

1. Vegetables

For osteoporosis prevention, eat more dark, leafy vegetables. These veggies are rich in calcium, magnesium, and vitamins C and K:

  • Cabbage
  • Spinach
  • Kale
  • Collard greens
  • Broccoli

Calcium is a mineral found in bones. According to a study in Clinical Biochemistry, calcium plays a part in bone loss and osteoporotic fracture prevention. Taking a calcium supplement may reduce bone loss by 0.5 to 1.2% while lowering fracture risk by at least 10%.

Following a calcium-rich diet may improve the strength and structure of your bones. Try to spread your calcium intake throughout the day instead of eating your recommended daily allowance in one sitting.

For women over the age of 51, the recommendation is 1,200 mg daily. For men, it's 1,000 mg daily.

Magnesium may help improve bone stiffness. It can increase osteoblasts and osteoclasts.

Osteoblasts play a part in bone formation, while osteoclasts remove old bone. Consuming magnesium-rich foods may help improve your bone strength and vitamin D absorption.

Vitamin C is an antioxidant that may help protect your bones from oxidative damage. It also helps the body synthesize collagen. This protein helps keep our bones strong, but our natural collagen production declines as we age.

Consuming vegetables that are rich in antioxidants may help reduce bone turnover (the process of breaking down and rebuilding bone). This may help improve your bone strength, decreasing your fracture risk.

2. Fruits

As you add these bone-strengthening foods to your routine, don't forget to add a serving of fruit. Fruit may help boost collagen production, improving bone health.

Prioritize fruits that are rich in vitamin C, like:

  • Oranges
  • Lemons
  • Grapefruit
  • Strawberries

Consuming fruits that are rich in vitamin C may help your body absorb calcium. Figs contain both calcium and potassium, which may help prevent osteoporosis. Their high antioxidant content may help reduce cell damage.

Consider having fruit as a nutritious snack. You can consult an expert at your Troy senior living community's dining program to discover more options.

3. Nuts and Seeds

Almonds contain calcium (essential for strong bones) and phosphorus (the second-most abundant mineral in the body). About 85% of the phosphorus in your body is found in your bones.

Both work together to help keep your bones and teeth healthy and strong. Phosphorus also plays a role in brain and nerve cell function.

To add more phosphorus, magnesium, and calcium to your diet, explore nuts and seeds like:

  • Pistachios
  • Sunflower seeds
  • Almonds
  • Sesame seeds
  • Chia seeds
  • Flaxseeds
  • Pumpkin seeds

Flaxseeds and pumpkin seeds are rich in zinc. Zinc helps the body form bone-building cells. It may also help reduce excessive bone breakdown.

Pack a bag of homemade trail mix as a healthy, bone-strengthening snack. A handful may help curb cravings between meals.

4. Legumes, Beans, and Lentils

Legumes, beans, and lentils are rich in zinc and magnesium. They're also a nutritious source of protein.

Your body can't produce calcium on its own. If you fail to get enough calcium from your diet, your body will take it from your bones.

If you're new to cooking with these ingredients, lean on your Troy, NY, senior living community's dining program. You can discover nutritious, delicious meals while avoiding the stress of shopping and cooking.

5. Plant-Based Proteins

Plant-based proteins include:

  • Soy milk
  • Tempeh
  • Edamame
  • Tofu
  • Natto

These soy products are high in calcium and protein. Make sure to consult a doctor or nutritionist before trading animal-based proteins for these plant-based alternatives. They'll help you make healthy, informed decisions with your health goals in mind.

If you decide to follow a plant-based diet, make sure you're eating enough calories each day. Not eating enough can slow your metabolism down or cause muscle mass loss.

Instead, try to maintain a healthy weight. You can join your senior living community's dining and wellness programs for help. Exercising regularly will strengthen your body, boost your metabolism, and reduce your risk of falls or fractures.

6. Dairy

Dairy products are high in bioavailable calcium, vitamin D, and protein. They can account for 50 to 60% and 20 to 30% of our daily calcium and protein intakes, respectively. In observational studies, consuming dairy was associated with a lower risk of hip fracture.

In addition to a calcium-rich diet, try these tips to keep calcium in your bones:

  • Avoid excess salt
  • Exercise
  • Don't smoke
  • Consider supplements

To improve your senior nutrition, consult a professional. They can help you develop a meal plan that suits your preferences and needs.

7. Fatty Fish

Fatty fish are rich in omega-3 fatty acids, vitamin D, and protein. Cold-water fish that may help strengthen your bone quality (preventing bone decay) include:

  • Salmon
  • Sardines
  • Tuna
  • Trout
  • Mackerel
  • Herring

The vitamin D in these fish can help the body absorb calcium. Otherwise, a deficiency may increase your risk of fractures.

If you have a vitamin deficiency, consult a doctor. They may recommend that you supplement these bone-strengthening foods with vitamins.

Make sure you're eating enough protein each day. A low daily intake may reduce calcium absorption. This could slow bone formation.

8. Whole Grains

Whole grains are rich in:

  • Phosphorous
  • Magnesium
  • B vitamins
  • Iron
  • Antioxidants

Together, these nutrients can help your body maintain bone health. They may also help reduce inflammation, which is a marker of many serious health conditions.

Nutritious whole grains include brown rice, oats, and quinoa.

Try the Best Foods for Bone Health

Neglecting your senior nutrition may weaken your bones, increasing your risk of fractures. Before that happens, add these best foods for bone health to your routine. Remember, you can always ask for help through your senior living community's dining program.

Diamond Ridge in Troy, NY, is a vibrant senior living community that offers residents maintenance-free experiences. Enjoy three gourmet meals daily, engaging activities, and comfortable living options. Contact us now to schedule your tour of our community.

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