8 Best Foods for Bone Health in Seniors
Picture this: You are at your annual wellness exam, and you receive the news that you have osteoporosis. As you age, your bones can become weaker and more brittle, leading to conditions such as osteoporosis and osteoarthritis.
Although these types of problems can be challenging to deal with, they don't have to ruin your life. Consider making changes in your diet and lifestyle for osteoporosis prevention or to further the progression if you have been diagnosed with the disease.
Have you ever wondered about the best foods for bone health? If you are a senior in the beautiful city of Plano, TX, read on to learn how to manage your senior nutrition with bone-strengthening foods.
1. Dairy Products
When you think of calcium-rich foods, dairy products are probably the first things that come to mind. Dairy also contains Vitamin D, which over 130 million Americans are deficient in, according to the Cleveland Clinic.
Some of the tasty and nutritious ingredients to try include:
Milk: If you need extra calories, whole milk is a great option to drink from a glass or to pour into a bowl of whole wheat cereal. For a more calorie-conscious option, try skim milk.
Cheese: Cheese happens to be one of the most versatile ingredients on the planet. It comes in endless varieties, such as:
- Cheddar
- Gouda
- Parmesan
- Cottage cheese
- Swiss
- Mozzarella
- Pepper Jack
Yogurt: Yogurt makes a great snack on its own. Or, you can pair it with toppings such as fruit and granola for a balanced meal.
Butter: Do not let the high fat content in butter scare you away from it completely. A thoughtful portion can boost the flavor of a meal and help strengthen your bones as well.
Remember: If you suffer from lactose intolerance, dairy may not be a good source of calcium for your diet.
2. Dark, Leafy Greens
The next time you dig into a salad, remember that all of those greens can contribute to lasting bone density.
Although any type of greens is a healthier choice, it is important to focus on the dark, leafy variety. These can include:
- Spinach
- Kale
- Collard greens
- Swiss chard
- Bok choy
- Arugula
- Broccoli rabe
- Watercress
For optimal senior nutrition, you can eat your greens raw or cooked. Both offer different benefits, depending on your dietary needs:
Raw: Raw leafy greens generally contain more Vitamin C and antioxidants. They are also crunchier in texture, which can be more appealing.
Cooked: If you have trouble with nutrient absorption, cooked leafy greens may be a better option. Additionally, these types of greens are easier to digest.
3. Fatty Fish
Fatty fish has long been a staple of the Mediterranean Diet, said to be one of the healthiest in the world. Fatty fish contain omega-3 fatty acids and Vitamin D, both of which are crucial for bone density.
Try incorporating more salmon or tuna into your diet to replace chicken and beef dishes. As a bonus, these types of fish also tend to be lower in calories.
At Conservatory at Plano, you can request more meals with fatty fish ingredients, rather than red or white meat.
4. Prunes
Prunes are not just used to relieve symptoms of constipation. Rich in Vitamin K and potassium, prunes can help reduce your risk of fractures and bone loss.
Grab some prunes for a quick and delicious snack. They also pair well with nuts and seeds, or as part of a trail mix you can take with you on the go.
Prunes are great for breakfast, whether blended in smoothies or chopped up and mixed into your morning oatmeal or cereal.
5. Dried Figs
Similar to prunes, dried figs are high in fiber. They can be a delicious way to regulate your digestive system.
Dried figs also contain calcium and Vitamin K, both of which support strong and healthy bones.
Blend figs into a smoothie or eat them with honey for a healthy, sweet treat. Add them as a salad topping with a balsamic vinegar dressing to balance out the flavor.
6. Fortified Plant Milks
Dairy milk isn't the only option for osteoporosis prevention. You may be surprised to learn that alternative milks also boast impressive amounts of key nutrients.
Some of the most popular plant milks include:
- Oat milk
- Almond milk
- Soy milk
- Coconut milk
- Rice milk
You can usually substitute these when recipes call for dairy milk. They are also fortified with calcium, so you do not have to worry about swapping lower calories for fewer nutrients.
Try mixing a plant-based milk with some protein powder before your workout or adding it to your favorite dish.
7. Nuts and Seeds
Are you ever tempted to grab a handful of nuts as a quick snack? Luckily, nuts and seeds can do more than curb your hunger in between meals - they also support bone density.
Nuts are great on their own, sprinkled on top of a salad, or mixed into a healthy trail mix.
If you enjoy nut butter, make sure to pick a healthy variety with low sugar and natural oils. Almond butter, for instance, has impressive amounts of calcium.
8. Sweet Potatoes
Surprisingly, the humble sweet potato is a fantastic ingredient to improve your bone health. It is nutrient-dense, tasty, and versatile.
Do you enjoy a hearty baked potato? Rather than a regular russet potato, try substituting a sweet potato next time.
Sweet potatoes are high in:
- Vitamin C
- Vitamin B6
- Vitamin B5
- Vitamin A
The Best Foods For Bone Health
If you are a senior looking to support your body, you should know all about the best foods for bone health. With this helpful guide, you can incorporate these elements into your diet and aid in osteoporosis prevention.
Conservatory at Plano is here to help. Noted as the "Best Retirement Community in Plano, TX," we pride ourselves on offering amenities such as meals prepared from scratch and restaurant-style menu options.
Are you ready to find a community that helps you maintain a healthy aging diet? Reach out to us today to schedule a tour of Conservatory at Plano.