A fracture can be a significant injury, especially for older adults — and falls among seniors in the United States pose an increasing public health issue as the demographic ages.
That’s why it’s crucial to maintain strong bones for a healthier lifestyle. While physical activity can promote bone health, the dietary choices people make play a vital role as well.
Fox News Digital consulted two nutrition specialists regarding smart dietary options to help keep bones in optimal condition.
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Here are five nutritious suggestions.
1. Dairy Products
Foods rich in calcium are “most beneficial for bone health,” said Antonette Hardie, a registered dietitian nutritionist at Ohio State University’s Wexner Medical Center.
She noted that dairy items are “one of the richest food sources of calcium.”
Dairy products, such as cheese, milk, and yogurt, provide calcium, a crucial component of bone structure. (iStock)
“Calcium is vital for optimal bone health,” Hardie emphasized in an email, specifying its role as a building block of bones and teeth.
Moreover, dairy provides Vitamin K2, which Dr. Eric Berg communicated to Fox News Digital through email.
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Berg, located in Alexandria, Virginia, is the author of “The Healthy Keto Plan” and heads Dr. Berg’s Nutritionals.
He explained that Vitamin K2 “transports calcium into the bone from soft tissues.”
Five foods that enhance bone health include, from left to right, tofu, strawberries, dairy products, nuts, and broccoli. (iStock)
“It strengthens bones and avoids artery calcification,” said Berg.
2. Strawberries and Other Vitamin C-Rich Fruits
According to Berg, Vitamin C aids the body in calcium absorption.
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This vitamin is “crucial for collagen formation, a primary element of bone tissue.”
Strawberries and other berries provide vitamin C, aiding in more efficient calcium absorption. (iStock)
Additionally, it helps prevent the deterioration of bones.
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Berg mentions that strawberries and other fruits high in vitamin C can bolster bone strength.
3. Nuts
Nuts offer a non-animal source of calcium, Hardie informed Fox News Digital.
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In addition to calcium, nuts are rich in magnesium, a mineral involved in over 300 biochemical processes in the body, including those regulating calcium levels in bones, Berg elaborated.
Nuts serve as a notable source of both calcium and magnesium. (iStock)
This is especially true for almonds and cashews, he continued.
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“Magnesium is essential in activating vitamin D and K2, both crucial for making bones sturdy,” he added.
4. Tofu
Tofu ranks among the foods high in calcium, Hardie conveyed to Fox News Digital.
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Tofu can be a fantastic calcium source for individuals who are lactose intolerant or who avoid animal products, she remarked.
Women aged 19 to 50 and men aged 19 to 70 are encouraged to take in 1,000 mg of calcium daily, Hardie stated.
Tofu is an excellent plant-based source of calcium. Four ounces of tofu contain more than 400 mg of calcium, nearly half the daily recommended intake for most adults. (iStock)
“Four ounces of tofu provide over 400 mg of calcium, and calcium-fortified tofu can contain twice that amount,” she noted.
5. Broccoli
While broccoli may not be to everyone’s taste, it’s a nutritional gem that helps keep bones robust, Berg stated.
Broccoli is rich in calcium, vitamin C, and vitamin K — all essential for the growth and repair of bones.
Broccoli is loaded with calcium, vitamin C, and vitamin K — all vital components for bone health. (iStock)
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“By prioritizing these nutrients, you can effectively support bone health,” Berg concluded.
