8 Best Foods for Bone Health to Support Aging Well

What is the best way to enhance bone health? Aging is usually visible on the skin, but its effect is usually more potent on the bones. According to the Food and Drug Administration, over 10 million Americans have osteoporosis.

Maintaining strong and healthy bones is crucial for a better lifestyle in the golden years. But how can you preserve bone health? The most effective way is to follow a diet mainly made of calcium-rich foods.

The best foods for bone health can help improve strength, enhance mobility, and positively impact quality of life. Following the right diet at home can be difficult, but that's where assisted living in Camby, Indiana, comes in.

Let's explore eight food items that should be in your diet for healthier bones.

1. Leafy Green Vegetables

Vegetables such as Broccoli, kale, and collard greens are rich in calcium, vitamin K, and calcium. Leafy green vegetables help slow cognitive decline and bone mineralization. These vegetables are also low in calories, enabling good weight management.

Leafy greens also contain very few oxalates, which enhance calcium absorption in the body. The potassium and magnesium contained in these foods counteract calcium excretion, which is a key risk factor for osteoporosis.

The main con of leafy vegetables is that some, specifically spinach, are high in oxalates. Excessive consumption may result in digestive discomfort, such as bloating and gas.

2. Dairy Products

Cheese, milk, and yogurt are key sources of calcium and are low in fat. A glass of milk contains about 300 mg of calcium. Fortified dairy products also contain vitamin D, which enhances calcium absorption.

Specific dairy products contain phosphorous, an essential mineral for preserving bone structure. Even if you're lactose intolerant, you can still consume dairy products by choosing lactose-free options.

The main cons of dairy products include:

Full-fat dairy products may increase the risk of heart disease
May pose inflammatory risks in specific individuals
The production of dairy products has adverse environmental impacts

The senior living community in Camby, IN, offers different dairy products for osteoporosis prevention. Our highly trained staff provides personalized senior nutrition tips based on your unique dietary needs.

3. Nuts and Seeds

Nuts and seeds, such as almonds, are good sources of fiber and calcium. For instance, one ounce of almonds contains 75 mg of calcium, 6 g of protein, and 3.5 g of fiber. Nuts and seeds also contain phosphorous and magnesium, which all help support bone health.

According to the Healthy Aging Organization, bones are living tissue, meaning they undergo continuous repair and renewal. Eating the best foods for bone health mitigates tissue loss and chronic conditions such as osteoporosis.

A healthy aging diet should include nuts, chia, and sesame seeds. Some of the drawbacks of consuming nuts and seeds include:

It's a potential allergen
High-calorie density, which risks weight gain if excessively consumed
Contains phytic acid

4. Fatty Fish

Fatty fish and a diet consisting of seafood are great for bone health due to their abundance of vitamin D. Some of the best fish for strengthening bones include sardines, mackerel, and salmon. Fish have protein, which is essential for maintaining a healthy bone structure.

Fish and seafood can be a bit expensive to include in your diet and may not be suitable for vegetarians. Canned tuna and sardines, however, are an ideal source of vitamin D and calcium, especially if fortified.

5. Fruits and Eggs

One of the best foods for bone health is fruits because they can support collagen production. Some of the fruits ideal for bone strength are:

Grapefruit
Lemos
Oranges
Kiwi, pineapple, and strawberries

Eggs are a superfood containing vitamin D and protein for good bone-strengthening habits.

6. Soy Products

Soy products such as tempeh, tofu, and soy milk are rich in calcium and have the necessary minerals for bone formation and strength. They also have isoflavones or plant estrogens, which can enhance bone density in seniors post-menopause.

Soy products are versatile and can be consumed in many ways, from smoothies to sweet dishes. However, the calcium content in soy products varies significantly, so you need to check the label carefully to ensure you're getting the right nutritional content.

7. Lentils and White Beans

One cup of white beans contains at least 130 mg of calcium and 15 g of fiber. The intake of white beans can modulate gut microbiota, enhancing the solubility of calcium. You can also consume lentils to gain 18 g of protein and 35 mg of calcium.

The low glycemic index of beans and lentils supports better metabolic health. Although these foods contain phytic acid, you can control this by fermentation or soaking.

Preparing such meals can be burdensome for seniors. However, the assisted living community in Camby, IN, has the necessary amenities and services to provide a healthy diet for the aging.

8. Prunes

Harvard Medical School found that eating a handful of prunes lowers inflammatory chemicals that enhance bone breakdown. Dried plums or prunes contain boron, which is essential for bone health.

Due to its high fiber content, the fruit is also useful for preventing constipation. Begin with a few every day and slowly increase your consumption rate to avoid any digestive discomfort.

Foods to Avoid for Better Bone Health

Maximizing your bone health involves eating right and avoiding certain food items. Some of the food items you should avoid include:

High-sodium foods such as fast foods
Sugary foods such as sweetened beverages
Caffeine

Other bone-building habits include reducing alcohol consumption and smoking cessation. Following a healthy aging diet is essential for preserving bone health and supporting overall well-being.

Embrace the Best Foods for Bone Health Today

Pairing the right diet with a good physical workout routine can support healthy aging. However, doing so at home is difficult, and some of the best foods for bone health are a bit pricy. Luckily, that's where the assisted living community comes in.

Located in a great neighborhood in Camby, Indiana, Worthington Place Assisted Living offers a home-like environment with a variety of activities, including board games, exercise classes, and even karaoke.

We also offer scenic trips and outings to our apple orchard, providing residents with opportunities to enjoy nature, socialize, and make lasting memories.