According to the Bone Health & Osteoporosis Foundation, over 10 million Americans have osteoporosis. Another 44 million have low bone density, which puts them at an increased risk for bone problems.
Age is a huge risk factor, so seniors should know the best foods for bone health and holistic wellness.
Here, we're going to discuss some foods that improve bone strength and keep seniors in Fremont, CA, mobile. Read on to improve your osteoporosis prevention strategy with delicious and nutritious ingredients.
Dairy is widely known for supporting bone strength. This is because it's one of the most calcium-rich foods out there.
Drinking milk is a great way to enjoy the benefits of dairy. Milk also goes well in cereal, soup, and oatmeal.
However, you can also eat dairy-based foods like:
They taste great and are chock-full of Vitamin D to boot!
Almonds are well-known for their heart-healthy properties. However, they're also one of the best foods for bone health because of their calcium content.
One cup of almonds has about 380 mg of calcium. If you eat a half-cup serving, that's an immediate 190 milligrams.
Almonds go in a wide range of foods, like:
They're also delicious when eaten alone as a snack!
If you want, you can also reap the same bone health benefits from almond butter. It makes a great sandwich spread or dip for celery sticks.
Stir-frying your almonds with vegetables isn't just a delicious way to enjoy them. It also lets you reap the senior nutrition benefits of those vegetables themselves.
Try eating greens such as:
Of course, stir-fry isn't the only way to enjoy these vegetables. Kale and collard greens are great when sautéed with garlic and heart-healthy olive oil. Plus, since greens are a staple of any salad, try substituting lettuce for spinach or other greens.
Eating potassium is one of the best ways to implement healthy aging tips. It has several roles in bone health and:
Enhance bone health with potassium-rich snacks and ingredients like:
Magnesium also plays a core role in bone health. This nutrient:
Some magnesium-rich foods that will help you reap these benefits include:
Meal planning can be challenging for seniors, especially those concerned about bone health. After all, there are lots of options, and some are unexpected!
Fremont Hills Senior Living makes healthy eating easier. We prepare mindful meals with fresh ingredients that pack a punch. Plus, since residents dine in restaurant-style settings, dinner's always something to look forward to!
Dried figs are one of the most surprising foods that support bone health. They're delicious to eat as snacks and are sold in bags. Pairing them with calcium-rich cheeses can also bring out their sweetness, especially goat cheese.
Dried figs have about 65 mg of calcium per two-fig serving!
Raisins are another dried fruit that helps with senior bone health. They contain several bone-healthy ingredients like:
This means they pack a punch when it comes to bone growth and maintenance! After all, magnesium makes it easier for the body to absorb calcium.
Fresh salmon isn't a great source of calcium. According to Harvard Health professionals, a salmon filet only has about 36 mg of calcium.
However, these same experts note that a three-ounce serving of canned salmon has about 180 mg of calcium. This is because it contains unnoticeable soft bones from the salmon itself. You won't even notice them while eating, but they're a strong source of senior nutrition.
It's easy to eat canned salmon as a sandwich spread or a side with a larger meal.
If you're not a meat-eater (or if you just want to vary your diet with new proteins), tofu is extremely bone-healthy. Just one four-ounce serving holds about 430 mg of calcium!
Tofu is a staple of most East Asian cuisines. It's especially delicious when stir-fried or braised.
There are also several different varieties of tofu to choose from. Some are soft while others are firmer blocks. Try different things until you find a texture you like!
Tofu also packs a protein punch, so you can enjoy osteoporosis prevention benefits while also keeping your muscles healthy. Protein also contributes to healthy muscles, which keeps you strong and mobile. Basically, tofu is ideal for well-rounded senior wellness!
A "fortified food" is anything that has nutrients added to it. These nutrients can include a wide range of vitamins and minerals, but the most commonly added ones that promote bone health are:
Sometimes, a food that naturally has these vitamins and minerals in it will still be fortified. This gives the food more nutrients than it originally had, so it packs an even stronger punch.
Some fortified foods to enjoy in Fremont Hills' restaurant-style and private dining areas include:
They're delicious and offer tons of health benefits. Fortification doesn't mean added preservatives or chemicals. It just means that some additional nutrients have been added, so don't worry about anything you don't want going in your fortified foods.
Knowing the best foods for bone health is the first step toward senior nutrition. However, creating a healthy meal plan that promotes bone strength and holistic wellness is more challenging.
Luckily, Fremont Hills Senior Living has exclusive dining programs that make meal planning easier. We offer homestyle meals prepared by professional chefs. They're tailor-made for healthy aging and senior nutrition.
Schedule a tour of our community to learn more about our delicious, freshly-prepared dishes!