As we age, so do the rest of our bodies. Bones begin to lose calcium at a higher rate and the rate of calcium absorption can slow. Bone health is an important part of mobility, which is why it’s important for seniors to eat foods that are high in calcium and vitamin D. Following are ten bone fortifying foods Mesa caregivers should encourage their loved ones to eat.
A few examples include kale, collard greens, turnip greens, spinach, and bok choy. These leafy green vegetables contain calcium and vitamin K, both of which reduce the risk of developing osteoporosis.
2. Grapefruit and Oranges
Vitamin C has been shown to help prevent bone loss. Most citrus fruits contain large amounts of this vitamin, though grapefruit has slightly more vitamin C than oranges.
3. Canned Salmon
The small bones included in canned salmon are loaded with calcium. Salmon and other fatty fish also have vitamin D, which allows your body to use calcium efficiently.
4. Almond Butter
This slightly sweet, nutty spread has high amounts of calcium and potassium. Both nutrients are essential for building and maintaining strong bones.
One half-cup of calcium-enriched tofu has more calcium than a full cup of milk. The isoflavones in soy may also help prevent bone diseases in women after menopause.
One cup of yogurt can be a great way to get calcium and vitamin D. Beware of Greek yogurt, though, as it has less calcium and little vitamin D than regular yogurt.
You only need 1.5 ounces of cheese to get 30 percent of your daily calcium requirements met. Some cheeses have more calcium than others, so be sure to read the labels.
These little tightly packed fish have high levels of vitamin D and calcium. They’re also pretty versatile and can be incorporated into a number of dishes.
9. Fortified Cereals
Many breakfast cereals have high amounts of vitamin D. Check the box to see if your loved one’s cereal has been fortified with vitamin D and that your loved one is eating a healthy brand.
Mounting evidence suggests that potassium-rich foods like bananas can enhance calcium absorption.
With the right combination of diet and exercise, seniors can build and maintain bone health. Call Home Care Assistance of Mesa at (480) 699-4899 today to customize a care plan for your loved one and learn about our reliable Mesa home care. Our highly trained caregivers promote physical and emotional wellbeing by encouraging seniors to eat nutritious meals and engage in physical exercise. Learn more when you call a friendly Care Manager today.