Top Foods to Boost Bone Health and Prevent Osteoporosis in Older Adults

[mediK / HEALTH IN NEWS] As people age, even minor falls can cause severe injuries, especially for older adults with low bone density or osteoporosis. A single fracture can significantly affect not only physical health but also overall quality of life. Strong bones are essential for preventing fractures and for maintaining mobility, balance, and muscle strength, thereby reducing the risk of further musculoskeletal injuries. Below, we highlight key foods that promote bone health, enabling older adults to stay active and reduce the risk of debilitating fractures.

Bone Broth (Sagol-guk)

Bone broth, a traditional Korean dish prepared by simmering beef leg bones, making it particularly effective for preventing osteoporosis and supporting fracture recovery. Prolonged simmering releases calcium from the bones, which may help support bone health and aid recovery after fractures. The clearer broth obtained after longer cooking is often richer in nutrients than the initial opaque broth. At just 45 kcal per 100 ml, bone broth is a low-calorie choice suitable for regular consumption without concerns about weight gain.

Excessive calcium supplementation may reduce calcium retention in bones, so it is better to regularly consume calcium-rich foods. (AI-generated image)

Tofu

Tofu, a cornerstone of Korean cuisine, is an excellent source of plant-based protein that is easily absorbed by the body. It also contains lysine, an essential amino acid that supports calcium absorption and aids bone tissue regeneration. Tofu made from locally grown soybeans is especially rich in protein, helping to sustain muscle and bone health, particularly during winter when physical activity often decreases.

Shiitake Mushrooms

Shiitake mushrooms are a rich source of vitamin D, a vital nutrient that supports bone density. Vitamin D enhances calcium absorption, helping to strengthen bones and reduce fracture risk. As a low-calorie food, shiitake mushrooms are an excellent option for those seeking to manage their weight while supporting bone health.

Broccoli

Broccoli is a nutrient-packed vegetable brimming with calcium and vitamin K, both essential for bone and joint health. Broccoli contains significantly more calcium than spinach, making it a valuable choice for both growing children and older adults. Vitamin K activates bone proteins, contributing to enhanced bone density and strength.

Beyond Diet: Lifestyle Tips for Stronger Bones

While a nutrient-rich diet is critical for bone health, regular exercise and healthy lifestyle habits are equally vital. Weight-bearing activities, including brisk walking and stair climbing, stimulate bone formation and help maintain bone density. Strength training bolsters the muscles that support bones, reducing the risk of falls. Smoking and excessive alcohol intake interfere with calcium absorption and accelerate bone loss, weakening skeletal strength. In winter, when icy surfaces heighten fall risks, wearing non-slip footwear and taking shorter, cautious steps can help prevent accidents.

By integrating a nutrient-dense diet with consistent exercise and mindful habits, older adults can significantly lower the risk of fractures and maintain an active, healthy lifestyle.

Haeun Oh, medi·K TEAM press@themedik.kr

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