These Foods Will Help Promote Bone Health

As people age, they naturally lose bone density, which means that seniors are at an increased risk for developing osteoporosis. Osteoporosis is characterized by reduced bone density and quality, which puts sufferers at an increased risk for fractures. Many people who develop osteoporosis don’t even realize it until they fall and break a bone. This is because the symptoms tend to be largely non-existent or very subtle. Whether or not an elderly loved one is living with osteoporosis, it is always important to emphasize bone health during the golden years. One of the easiest ways to keep bones healthy and help rebuild bone density is through proper nutrition. Bones need nutrients to grow and remain strong and some foods will pack a greater punch when it comes to maintaining bone health than others.
12 Superfoods to Help Maintain Strong Bones:
1. Milk: While many of the hype portraying milk as an all-in-one superfood during the 80s and 90s might have proven to be unfounded, milk is still an excellent source of bone-strengthening calcium. It is also fortified with Vitamin D, which will help ensure that all that calcium is properly absorbed. Anybody who is lactose intolerant or vegan can easily substitute with soy milk. This is fortified with calcium carbonate.
2. Hard Cheese: Cheese is a milk product, and thus rich in calcium. Calcium is the primary nutrient that elderly people need to keep their bones strong and healthy. That said, when it comes to calcium, not all cheeses are created equal and hard cheeses like cheddar and parmesan will often be packed with twice the bone-building punch compared to softer varieties like brie.
3. Wakame Seaweed: Anybody looking to spice up their diet and increase their nutritional intake should try out this bone-building superfood that can easily be integrated into any Asian style recipe. Not only is wakame a fantastic source of calcium and vitamin D, but it boasts a full range of other healthy vitamins and minerals including iodine, which can be very hard to find in sufficient quantities.
4. Oranges and Orange Juice: Oranges are one of the best sources of vitamin C, which will help form the collagen that is a crucial component of the bone structure. In addition, they are packed with other vitamins and minerals including vitamin A, which will help ensure that bones grow and develop normally. Bonus points for buying calcium-enriched orange juice with no sugar added.
5. Swiss Chard, Kale, Spinach or Other Dark, Leafy Greens: These nutrition-packed superfoods are not only incredibly high in calcium and other bone-building essentials like vitamin K, vitamin A, and magnesium, but are also high fiber and low calorie, which means that they are a great addition to almost any dietary regimen.
6. Nuts: Nuts are a rich source of healthy fat and magnesium, which ensures that any calcium consumed is properly absorbed. In addition, nuts like walnuts contain a certain type of omega-3 fatty acid that will help prevent bones from breaking down and losing density. Just be sure to consume in moderation since nuts are a high-fat food.
7. Beans and Legumes: Beans are not only a high source of protein, an essential building block to strong bones, but they are also a good source of magnesium. Even better, they are suitable for almost any type of diet.
8. Asparagus and Brussel Sprouts: When it comes to bone health, as a general rule, shoot for green. These nutritionally-dense veggies pack a mean punch of vitamins and minerals including essential calcium and protein, not to mention vitamin bone-building vitamin A, K, and C.
9. Tomatoes or Tomato Juice: Tomatoes are a good source of magnesium, not to mention vitamin A and C. When condensed into juice form, the nutritional benefits only are compounded and this is why tomato juice can make a great accompaniment to a meal.
10. Pumpkin Seeds: This delicious superfood not only helps make for a delicious salad but is a great source of magnesium and the omega-3 fatty acids necessary to build strong bones and help keep them that way. Try gently roasting them in the oven with a bit of seasoning for a delicious, healthy snack any time of the day.
11. Sweet Peppers: Whether raw or cooked, sweet peppers can serve as a flavorful addition to almost any healthy meal plan. Not only are they delicious and easy to integrate into any type of meal plan, but they are a great source of bone-building vitamins, not to mention being high in fiber and low in fat.
12. Chocolate: After all that healthy eating, why not reward a loved one with a sweet treat that is also bone healthy? Chocolate contains a compound called resveratrol, which can also be found in red wine. Recent studies have found resveratrol might actually help bones rebuild themselves, so there is no need to avoid indulging in this delightful delicacy every now and then. The Takeaway Anybody individual who is caring for an elderly family member should strive to provide their loved one with a balanced diet high in vitamins and minerals, especially vitamin D and calcium. It is also important to ensure that seniors are getting an adequate amount of calories, protein, carbohydrates, and fat through healthy and natural food sources. As a general rule, avoid buying processed foods that tend to be high in sodium and stay away from alcohol or tobacco products. For many adults who already lead busy and active lives, ensuring that elderly loved ones receive proper nutrition, as well as adequate companion care in Philadelphia, can seem like a lot. There is no denying that building a healthy meal plan and preparing meals can be demanding on a loved one’s time and energy. For anybody feeling overwhelmed, in-home care in Philadelphia can help ensure that elderly loved ones are receiving the groceries and meals that they need to help keep their bones healthy. This in-home care for your Philadelphia loved ones will also ensure they receive all other assistance needed to live a healthy, satisfying life.