Sign up with Fox News to access this content

Enjoy special access to select articles and other premium features with your account, completely free.

By submitting your email and clicking continue, you agree to Fox News’ Terms of Use and Privacy Policy, which includes our Notice of Financial Incentive.

Please provide a valid email address.

Need assistance? Click here.

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.

BE WELL: STRENGTHEN YOUR BONES TO AVOID OSTEOPOROSIS

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.”

Various fresh dairy products on a wooden background.

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.

NUTRITIOUS FOOD OPTIONS FOR THE ENTIRE FAMILY AT MAJOR THEME PARKS, AS PER NUTRITIONISTS

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.”

Split image showing nuts, tofu, strawberries, broccoli, and dairy products.

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.

REGULAR CONSUMPTION OF BABY CARROTS PROVIDES SIGNIFICANT ANTIOXIDANT BENEFITS, A NEW STUDY REVEALS

This vitamin is “crucial for collagen formation, a primary element of bone tissue.”

Fresh strawberries filling the frame.

Strawberries and other berries provide vitamin C, aiding in more efficient calcium absorption. (iStock)

Additionally, it helps prevent the deterioration of bones.

TOP TIPS FOR CREATING A DELICIOUS PASTA SALAD THIS SUMMER, ACCORDING TO CHEFS AND NUTRITIONISTS

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.

LOOKING TO INCREASE YOUR WATER INTAKE? THESE 4 FOODS WILL KEEP YOU HYDRATED DURING HOT SUMMER DAYS

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.

Almonds, cashews, and Brazil nuts arranged in a heart shape against a white backdrop.

Nuts serve as a notable source of both calcium and magnesium. (iStock)

This is especially true for almonds and cashews, he continued.

CALIFORNIA WOMAN WITH 100 ALLERGIES RESTRICTED TO ONLY 13 FOODS

“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.

CLICK HERE TO ACCESS THE FOX NEWS APP

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.

Squares of tofu on a plate alongside soybeans.

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.

A display of broccoli florets.

Broccoli is loaded with calcium, vitamin C, and vitamin K — all vital components for bone health. (iStock)

For more articles on Lifestyle, visit www.foxnews.com/lifestyle

“By prioritizing these nutrients, you can effectively support bone health,” Berg concluded.

Source link

LEAVE A REPLY

Please enter your comment!
Please enter your name here