The possibility of bone loss is something that most older adults experience as they become older. Brittle or weak bones can increase the risk of falls, which is the most prevalent cause of disability among older adults. They can also result in age-related illnesses such as osteoporosis. Bone health is an issue that should be treated with high importance when it comes to caring for older loved ones. Consider eating these superfoods for healthy bones.
Seeds
Phosphorus is abundant in seeds, which may be readily added to the diet and provide additional nutrients such as vitamin E and fiber. Flax seeds, pine nuts, and sunflower seeds are all wonderful choices.
Nuts
According to research, nuts, particularly almonds, are high in minerals that support bone health. They include calcium as well as other minerals such as magnesium and potassium, which aid in bone growth.
Dried Fruit
Raisins and other dried fruit are high in potassium. The vital mineral protects the bones in the body by forming a protective barrier around them that chemically prevents damaging metabolic acids from entering the tissue and causing bone damage.
Dark, Leafy Greens
Dark, leafy greens are high in both vitamin K and calcium. According to research, vitamin K plays an important role in bone development by assisting in the synthesis of osteocalcin, a protein that aids growth by assisting in the binding of calcium and phosphorus during the regeneration process. Higher nutritional contents are observed in greens that are darker in hue. Include a variety of dark, leafy greens in your diet. Swiss chard, collard greens, kale, bok choy, broccoli, and spinach are excellent choices.
Yogurt
Yogurt is a good source of vitamin D and calcium, all of which are important for bone health. It is also a good idea to select the type with living cultures, which have the extra benefit of improving digestive and colon health. Yogurt contains 400 mg of calcium per 8-ounce serving and is high in protein and good bacteria to promote gut health. Choose non-fat or low-fat yogurt for a filling and healthful snack, or Greek yogurt for added protein.
Milk Alternatives
Almost all milk alternatives, whether hemp, cashew, soy, or almond milk, are supplemented with both calcium and vitamin D.
Calcium-Fortified Cereal
Begin your day with a double dose of calcium. Select a calcium-fortified cereal that is high in fiber and low in sugar, then top with milk or a milk substitute.
Salmon
Fatty fish is a good source of vitamin D. A 3-ounce piece of wild-caught salmon has more than 100% of the recommended requirement of vitamin D.
Choose Discovery Village At Sarasota Bay
Here at Discovery Village At Sarasota Bay, we work diligently to provide your loved ones with a hassle-free lifestyle. To keep our residents healthy and comfortable, our retirement community provides nutritious meals and restaurant-style service. Residents also get access to exclusive senior living programs, amenities, and events. There’s always something fun and exciting to do in our community. Schedule a tour of Discovery Village At Sarasota Bay today!
