7 Best Foods for Bone Health in Seniors-Plus Easy Recipes to Try

As we age, our bones naturally lose density, making seniors more susceptible to fractures and osteoporosis. An estimated 10 million Americans have osteoporosis, of which 8 million are women, as it’s more prevalent in women, the Food and Drug Administration informs.

But there’s good news: A nutrient-rich diet focused on bone-strengthening ingredients can go a long way in maintaining strong, healthy bones.

In this article, we’ll explore the seven best foods for bone health in seniors and provide easy, senior-friendly recipes to enjoy a calcium-rich diet when you are staying at TerraBella Summerville, SC, a 24-mile drive from Charleston.

1. Dairy Products: Milk, Yogurt, and Cheese

You were always told by your caretaker to drink more milk to build strong bones. Well, they were right! It’s one of the most osteoporosis-friendly foods out there.

Dairy is packed with calcium — a vital mineral for building and maintaining bone mass. Most dairy products also contain vitamin D, which helps the body absorb calcium efficiently.

Don’t like the taste of milk or can’t digest lactose? Try yoghurt or kefir, which is fermented and easier to digest than milk alone.

Easy recipe: Greek Yogurt Parfait

• 1 cup plain Greek yogurt

• ½ cup fresh berries

• 2 tablespoons granola

• Drizzle of honey

Layer yogurt, berries, and granola in a glass. Top with honey and enjoy a delicious breakfast or snack.

2. Leafy Greens: Kale, Spinach, Collard Greens

Just 1 in 10 Americans get their daily requirements of greens in the daily diet, the daily recommendation being 2-4 cups of veggies a day, says NPR.org. Do you fall into that category? Change this diet immediately.

Leafy greens are high in calcium, magnesium, and vitamin K — all essential for bone strength. They’re also low in calories and high in fiber. There are so many senior nutrition benefits when you add more veggies into your diet that you can’t really be remiss in this regard.

Easy recipe: Sautéed Garlic Kale

• 2 cups chopped kale

• 1 tablespoon olive oil

• 1 clove garlic, minced

• Pinch of salt

Heat olive oil in a pan, sauté garlic until fragrant, add kale, and cook until wilted. Great as a side dish or mixed into rice or pasta.

3. Fatty Fish: Salmon, Sardines, and Mackerel

Fatty fish are loaded with vitamin D and omega-3 fatty acids. Vitamin D boosts calcium absorption, while omega-3s support overall bone and joint health.

There are many types of fish out there that you can add to your daily diet, but try to focus on the more fatty versions, like salmon, sardines, and mackerel. Don’t like cooking fish at home as it smells up your home? Try canned versions of these fish; it’s easy enough to find canned sardines in your local grocery store.

Easy recipe: Baked Salmon with Lemon and Herbs

• 4 oz salmon fillet

• Juice of ½ lemon

• 1 tsp olive oil

• Fresh dill or parsley

Place salmon on a foil-lined baking sheet. Drizzle with lemon juice and olive oil. Bake at 375°F for 15-20 minutes, and sprinkle with herbs before serving.

4. Fortified Foods: Cereal, Orange Juice, and Plant-Based Milk

Fortified foods offer an easy way to boost calcium and vitamin D intake, especially for those who are lactose intolerant or prefer plant-based diets.

Easy recipe: Calcium-Rich Breakfast Bowl

• 1 cup fortified almond milk

• ½ cup high-fiber cereal

• ½ banana, sliced

• Sprinkle of chia seeds

Combine all ingredients in a bowl for a nutrient-packed, bone-boosting breakfast.

5. Nuts and Seeds: Almonds, Chia Seeds, and Flaxseeds

These crunchy powerhouses provide magnesium, phosphorus, and healthy fats. Magnesium helps convert vitamin D into its active form to assist calcium absorption.

Easy recipe: Chia Seed Pudding

• ½ cup almond milk

• 2 tablespoons chia seeds

• 1 tsp maple syrup

• Splash of vanilla extract

Mix all ingredients in a jar and refrigerate overnight. Top with fruit before serving.

6. Eggs

Eggs are one of the few natural sources of vitamin D, especially in the yolk. They also provide protein, which is crucial for maintaining muscle and bone mass.

Easy recipe: Spinach and Cheese Omelet

• 2 eggs

• ¼ cup chopped spinach

• 2 tablespoons shredded cheese

• Salt and pepper

Whisk eggs and pour into a heated nonstick pan. Add spinach and cheese, cook until set, then fold and serve.

7. Tofu and Soy Products

Tofu is rich in calcium and protein, especially when calcium-set. It’s also a good option for vegetarians and those looking to reduce animal products. In this manner, bone-strengthening meals are still possible even if you are vegan.

Easy recipe: Tofu Stir-Fry

• ½ block firm tofu, cubed

• 1 cup mixed vegetables

• 1 tablespoon soy sauce

• 1 teaspoon sesame oil

Sauté tofu until golden, add vegetables and sauce, and cook until veggies are tender. Serve with brown rice or quinoa.

Additional Tips for Bone Health in Seniors

Eating well is a given when it comes to bone health. But beyond just adding healthy recipes for older adults to your diet, here are a few extra ways seniors can promote strong bones:

Stay Active

Weight-bearing exercises like walking, yoga, or light strength training help maintain bone density. A sedentary lifestyle is unhealthy for many reasons and should be avoided.

Get Sunshine

Regular, safe sun exposure boosts natural vitamin D production. If you are afraid of getting wrinkles or age spots, then consider only going out in the sun during the early morning hours from 6 to 10 am and wear sunscreen the rest of the time, or cover yourself up.

Limit Caffeine and Alcohol

Too much of either can interfere with calcium absorption. Gradual withdrawal from both is a great way to reduce usage.

Monitor Medications and Get Tested

Some medications can affect bone density; check with your doctor if you’re at risk.

Talk to your physician about whether you need a bone scan, especially if you’re over 65. If you have a history of osteoporosis in your family, then you should definitely be getting tested every year to protect yourself.

Best Foods for Bone Health: Incorporate Them Into Your Diet Now

Maintaining bone health doesn’t have to be complicated. By integrating these seven best foods for bone health into your daily meals and staying mindful of your lifestyle, seniors can reduce their risk of osteoporosis and fractures.

At TerraBella Summerville, we have on offer chef-prepared healthy and nutritious meals to ensure your calcium needs are met. Our loving staff gives you the care you deserve. Schedule a tour to see it all in action.