Solid Foundation: Best Foods to Maintain Bone Strength for Seniors
Share
Bone density naturally declines with age, increasing the risk of osteoporosis and fractures. Maintaining strong bones requires a strategic combination of two essential minerals and one critical vitamin: Calcium, Magnesium, and Vitamin $\text{D}$.
1. Calcium (The Bone Builder)
Calcium is the core mineral component of bone structure. Most Americans get their calcium from dairy, but non-dairy sources are also important (Keller et al., 2002).
-
Dairy Sources: Low-fat or nonfat milk, cheese, and yogurt. Yogurt with live active cultures and hard cheeses (cheddar, Swiss, Parmesan) are often well-tolerated by those with lactose intolerance (Jarvis & Miller, 2002).
-
Non-Dairy Sources: Calcium-fortified cereals and juices, fortified soy beverages, canned sardines and salmon (with bones), beans, lentils, and almonds (Health and Wellbeing Queensland, 2023).
-
Veggies: Broccoli and kale contain calcium that is well absorbed (Weaver et al., 1999).
2. Vitamin $\text{D}$ (The Calcium Gatekeeper)
Vitamin D is crucial because your body can only absorb calcium when Vitamin D is present. Calcium absorption drops by around $\text{50}\%$ when Vitamin D is inadequate (Health and Wellbeing Queensland, 2023).
-
Sources: Fatty fish (salmon, sardines, mackerel), egg yolks, and fortified spreads/milks.
-
Action: Older adults may struggle to get enough Vitamin $\text{D}$ from sunshine alone, so dietary and potentially supplemental intake is critical.
3. The Supportive Minerals: Magnesium and Potassium
These minerals, which are emphasized in diets like the DASH Eating Plan, work alongside calcium and Vitamin D to support bone matrix health (Keller et al., 2002).
-
Sources: Magnesium (nuts, seeds, leafy greens) and Potassium (fruits, vegetables, fish, poultry).
4. Weight-Bearing Exercise
In addition to diet, weight-bearing exercise is necessary to signal to the bones that they need to remain strong.
-
Action: Activities like walking, climbing stairs, carrying groceries, and Pilates help build and maintain bone density (Health and Wellbeing Queensland, 2023).