Without a proper diet, bones become brittle and less dense with age. Providers of senior care in Arkansas know that consuming foods rich in calcium, vitamin D and other nutrients helps preserve bone tissue. Adults over the age of 50 should get 1,200 milligrams of calcium and up to 600 International Units of vitamin D each day. Eating a combination of the following eight foods provides the essential nutrients for bone health.
1. Citrus Fruits
Oranges and red and white grapefruit all contain 100 percent or more of the recommended amount of vitamin C. The nutrient is necessary for collagen development, which is a component of bone cells.
2. Low-Fat Cheese
Just 1.5 ounces of low-fat cheese supplies 30 percent of the needed daily amount of calcium.
Scientists revealed that a polyphenol in onions increases bone density. According to a National Health and Nutrition Examination Survey, women over the age of 50 who consumed onions on a regular basis were 20 percent less likely to suffer hip fractures.
In addition to providing omega-3 fatty acids, a three-ounce serving of salmon supplies an entire day’s worth of vitamin D. The soft bones in the fish are also a great source of calcium.
At a mere 25 calories, each little fish provides four percent calcium, five percent vitamin D, and 18 percent vitamin B12. Sardines are also a source of omega-3 fatty acids and phosphorus, another component of healthy bones.
One cup of the cooked dark greens supplies 25 percent of the recommended dose of calcium and 500 percent of vitamin K. Spinach also provides iron, which is another mineral that keeps bones strong.
Made from soya beans, tofu is an excellent source of dairy-free calcium. One cup of the firm or soft varieties provides 832 milligrams of calcium.
Eight ounces of the versatile dairy product provides up to 40 percent of the daily amount of calcium along with vitamin D.
Make sure your loved one maintains bone strength and overall wellbeing with help from Home Care Assistance. We provide flexible hourly and live-in home care in Arkansas that helps seniors with all aspects of daily life. Our highly trained caregivers work around your loved one’s schedule to ensure he or she maintains a healthy diet and exercise regimen while also helping with tasks like housekeeping and errands. Don’t hesitate to call (501) 764-1312 today to meet with an experienced Care Manager and customize a care plan for your loved one.