6 Essential Nutrients For Seniors To Make Bones Strong

‘Life is a journey.’ This phrase has turned over empires into the dust of sand, and many grains of sand built together, forming an enormous empire. Life makes everything keeps going. The sound bodies capable of doing everything at a young age are now feeble and impotent. The brains that could solve all complicated problems are now unable to remember their selves. For such seniors, there are unique care units, dementia care Lakewood that take proper care of their senior citizens. People who become old and weak require attention, care and support. Additionally, their bodies need essential nutrients and food to keep themselves active and fit and strengthen their bones.

Betthenny Frankell says,

“Your diet is a bank account. Good food choices are good investments.”

Let us look at some of the essential nutrients provided to seniors to strengthen their bones.


Before discussing that, what is the functionality of calcium, let us first discuss what is calcium.

What is Calcium?

Calcium is a healthy bone mineral that the body needs for good health. It occurs naturally in some foods, and being added to other foods increases its benefits. The central part of the calcium in the body is stored in bones and teeth,  making them hard and strong. The additional calcium left behind after being embedded in bones works for many activities that help the body function efficiently. Calcium helps blood vessels contract and dilate, contract muscles, help send messages through the nervous system, and help glands secrete hormones. It helps in the development of bones and muscles. The calcium-rich intake like a cup of milk, yogurt, calcium-fortified orange juice, almonds, beans, and green vegetables like broccoli would help senior citizens strengthen their bones.

Vitamin D:

Vitamin D is another major essential asset for bone strengthening. Vitamins are particular nutrients the body needs but cannot produce on its own, so we obtain them from our diet and supplements. Vitamin D is a hormone because our body can make vitamin D in the skin when exposed to good sunlight. Vitamin D can not extract from foods, but a small amount of salmon fish, low-fat milk, orange juice and mushrooms can add nutrients to our body. Dr Rosen, a health expert, says that an old senior must take 1500 to 2000 IU Vitamin D per day to avoid osteoporosis.


Protein, an essential part of a healthy diet, comprises chemical ‘components’ called amino acids. Your body uses amino acids to build and repair muscles and bones, using hormones and enzymes as energy sources. In bone, protein is an essential part of the mass and volume, creating a meshwork of fibres that lay the foundation for growth. As Dr Rosen says that proteins are the rocks on which calcium and phosphorus lay their foundations. Some healthy and wealthy food sources that provide protein for bones are dairy products like milk, fish, poultry, legumes, whole grains, nuts, seeds, and some vegetables such as corn, broccoli, and asparagus.


Carbohydrates provide glucose to the body, converted into energy used to support physical function and activity. Carbohydrate foods are an essential part of a healthy diet. Proper energy intake, including carbohydrates, is vital for maintaining bone mass. Some food sources rich in carbohydrates include grains, fruits, dairy products and lentils.


Water is an essential nutrient for regulating all minerals and vitamins throughout the body—water constitutes around 60% of the body’s mass. Water lubricates the joints and helps bring calcium and other nutrients to your bones. So it is of great importance for the senior people to remain hydrated and avail the opportunity of water as the most significant essential nutrient for bone structure.


Magnesium is essential for healthy bones. People with high magnesium intake have increased bone mineral density, which is vital to reduce the risk of fractures and osteoporosis. It works to improve the absorption of calcium in the bones. It contributes to increased bone density and helps prevent the development of osteoporosis. It contributes to stabilizing functions in bone building. The primary foods that contribute to magnesium-rich foods are chocolate, avocados, nuts, legumes, seeds, whole grains, fish, fruits and green vegetables.

In addition to the nutrients and minerals, all you have to do is stay active, exercise, eat and have a healthy lifestyle to avoid problematic situations for bone health.

Author Bio:

Mahnoor Shahzad is a writer, poet and, alongside content writing, takes an active part in prose fictional work. Her works have been published in various magazines and papers. In addition to SEO writing, she is fond of experimenting with new ideas that can be inculcated in short prose stories. Aside from writing, you will find her reading novels and cooking delicious food for her family.