Popular Foods for Stronger Bones After 50, Say Dietitians
As we get older, we lose the ability to build bone mass, and our bone density starts to decrease. In part, this can make us more inclined to fractures and strains. Post-menopausal women are especially at risk of osteoporosis, or the sickness that describes low bone density. This is because the hormone estrogen helps to make and rebuild bones, and estrogen levels start to drop after menopause.
Registered Dietitians Recommend Eating These Foods if You’re Over 50
In an effort to keep your bones strong as you age, Melissa Rifkin, MS, RD, CDN, and Christopher Mohr, Ph.D., RD, and co-owner of Mohr Results, supply five examples of foods that are prosperous in nutrient bone-supporting nutrients.
Both Rifkin and Mohr say sardines are a gorgeous meals option for helping bone health. Let's start with bones in the sardines. Rifkin says the tiny bones found in sardines are prosperous in several nutrients such as calcium, vitamin D, and phosphorus, all of which can support bone health.
"It can also sound odd to eat the bones, however they are so small and soften enough during the cooking and canning procedure that most people do not even notice them," she says. "Also, make sure to choose a skin-on option as the sardine skin also affords a wide array of nutrients."
Mohr adds that while sardines may not be your first choice, they are one of the most nutritious ingredients you can buy. Aside from calcium and vitamin D, they're also wealthy in omega-3 fatty acids, which studies advocate are positively related with bone mineral density.
"Mix them up like you might a tuna salad [with] a little mayo, chop up a stalk of celery, and add a handful of red grapes or chopped apple," says Mohr. "Don't knock it till you try it! Your bones—and the relaxation of your body—will thank you!"
2. Leafy greens
"Vitamin K is a nutrient that performs a role in bone density and overall bone health," says Rifkin. "Kale, mustard greens, swiss chard, spinach, and different green veggies are great dietary sources of nutrition K. In fact, as little as a half cup of cooked kale provides over 400% of your daily need of vitamin K!"
3. Soy milk
As Rifkin factors out, you may be most familiar with cow's milk and dairy merchandise being a rich supply of calcium, but have you considered reaching for a glass of soy milk? If you can't stomach cow's milk, soy milk may be a amazing alternative.
"Soy milk is regularly fortified with this bone health nutrient, too," says Rifkin. "For these who restriction dairy for any quantity of reasons, soy milk, yogurt, and even tofu frequently contain added calcium to improve your bone health."
"Calcium gets all the interest when it comes to bone health," says Mohr. "While it is really critical, it's not so effective besides its partner, vitamin D."
As each Mohr and Rifkin point out, your body can't optimally absorb calcium without vitamin D, so it's critical that you consume adequate levels of vitamin D to promote good bone health.
"Unfortunately, vitamin D can be a difficult nutrient to get thru diet alone, and thinking about your ability to produce Vitamin D declines with aging, it is one to focal point on," says Mohr.
Thankfully, eggs are a great supply of vitamin D. One large egg, that's scrambled, consists of forty four IU. For context, most adults require about 15 micrograms or 600 IU of diet D daily. The dietary sources that include the most vitamin D include salmon, trout, and cod liver oil. In some cases, a vitamin D supplement may also be the best way to get ample levels. Still, eggs naturally offer extra of the vitamin than most foods.
"Whether you enjoy them boiled, scrambled, or fried, eggs are a nutrient-packed food that may benefit your bones," says Rifkin.
Originally published: Eat This Not That