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Top 10 Foods That Strengthen Bones

By Jennifer Thompson, 9:00 am on

Seniors have a particularly high risk of breaking bones because the natural growth of bone tissue slows with age. To prevent osteoporosis, many doctors recommend that seniors ingest more calcium that builds bone cells, and vitamin D that aids in calcium absorption. Nashville live-in caregivers need to remind seniors to ingest approximately 1,200 milligrams of calcium and 1,000 International Units of vitamin D per day. The following 10 foods are excellent sources of nutrition that will help seniors preserve and protect their bone strength.

1. Orange Juice

Not only does it contain ascorbic acid, which helps the body properly absorb calcium, but most orange juice brands also fortify their beverages with additional calcium and vitamin D.

2. Milk

This dairy product naturally contains high calcium levels, but milk is another beverage that is supplemented with additional vitamin D.

3. Salmon

One three-ounce serving of salmon provides all of the vitamin D that a senior needs each day.

4. Yogurt

Like milk, this dairy product is absolutely packed with calcium. One cup gives seniors one third of their daily-required calcium.

5. Eggs

Eggs are one of the few naturally occurring sources of vitamin D. Make sure you cook both the yolks and the whites to get all the bone-building benefits.

6. Spinach

Spinach is one of the strongest plant-based sources of calcium. It also has high levels of vitamin K, which helps route calcium to the skeletal system.

7. Tuna

This fatty fish contains so much vitamin D that one can contains almost half of the vitamin D seniors need each day.

8. Kale

Like spinach, kale is packed with calcium, vitamin D, and vitamin K, making it one of the best vegetables for strengthening bones.

9. Sardines

These tiny fish are loaded with both vitamin D and calcium.

10. Cheese

Cheese is another dairy product with concentrated calcium levels. Just a few cubes of cheese provide seniors with one third of their daily-recommended calcium.

Help your loved one maintain a balanced diet with Home Care Assistance of Nashville. We are a reliable provider of senior care in Nashville that supplements live-in and hourly home care with our proprietary Balanced Care Method (BCM) free of charge. BCM is a scientifically based program that encourages seniors to eat healthy, exercise daily, maintain social ties, and stimulate mental function in order to promote longevity and wellness. Call a friendly Care Manager at (615) 656-4999 today to learn more about BCM and set up a free consultation.