The maintenance of strong and healthy bones becomes increasingly important for our overall well-being as we get older. It is well known that dairy products are related to bone health due to the calcium content of these items. However, there are a great many additional foods that can also help maintain bone health in seniors. The purpose of this blog is to discuss a wide range of nutrient-dense foods that, in addition to dairy products, can assist seniors in maintaining strong and robust bones and how those with home care assistance have built in support to help them get the nourishment they need.
Omega-3 Fatty Acids and Vitamin D
Salmon, mackerel, and sardines are examples of fatty fish that are not only abundant in omega-3 fatty acids but also a good source of vitamin D. Fatty fish are also rich in omega-6 fatty acids. In order to properly absorb calcium, which is vital for maintaining healthy bones, vitamin D is required. Incorporating fatty fish into one’s diet can be a delicious method to increase one’s levels of omega-3 fatty acids as well as vitamin D.
However, this is one food group where seniors might struggle. This is due to not knowing the correct way to cook and season these foods. With home care assistance by their side, they can learn these things and more, helping them gain the above benefits and take the first step to stronger bones.
Going Green
Kale, spinach, and collard greens are examples of dark leafy greens that are rich in calcium, magnesium, and vitamin K. Collard greens are also a good source of vitamin K. The mineral calcium is an essential component in the formation of bones, while magnesium and vitamin K are also essential components in the process of bone mineralization and metabolism. It is possible to offer seniors a nutrient-dense punch by incorporating a wide variety of leafy greens into their diets.
Nuts and Seeds
Almonds, chia seeds, and flaxseeds are just a few examples of the nuts and seeds that are loaded with minerals that are beneficial to bone health. In addition to providing calcium, magnesium, and vitamin E, almonds are also a good source of omega-3 fatty acids. Chia seeds and flaxseeds do the same. Supporting bone health can be accomplished in a simple and pleasurable manner by integrating seeds into meals or snacking on a handful of nuts before meals.
Beans and Legumes
Beans and legumes, which include chickpeas, lentils, and black beans, are not only considered to be excellent sources of protein, but they also supply critical minerals such as calcium, magnesium, and phosphorus. Soups, stews, and salads can all benefit from the addition of a variety of beans, which can provide a nutritional boost that is beneficial to bone health.
Vitamin C
Vitamin C is abundant in citrus fruits such as oranges, grapefruits, and lemons. Citrus fruits also contain abundant amounts of vitamin C. Because collagen is a protein that gives bones their structure, vitamin C is an essential component in the production of collagen. The consumption of citrus fruits has been shown to improve the production of collagen and contribute to strong bones.
Adding bone-healthy foods beyond dairy is actually easier than it seems, with home care assistance leading the way for seniors. Their expertise and knowledge give seniors the support they need to flourish.
Sources:
https://www.webmd.com/osteoporosis/ss/slideshow-superfoods-for-your-bones
https://www.cleaneatingmag.com/clean-diet/general-health/the-best-non-dairy-foods-for-bone-health/
If you or an aging loved one are considering hiring home care assistance in Mauldin, SC, contact Heart of the Carolinas Home Care at 864-991-3116.
Providing Home Care Services in Greenville, Simpsonville, Greer, Anderson, Spartanburg, Mauldin, Seneca, Laurens, Charleston, Columbia, and the surrounding areas.
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