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Older people maintaining good health follow 5 tips

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00:00Number 1 on our list, leafy greens. Spinach, kale, and collard greens are

00:05rich in calcium and vitamin K, two nutrients critical for bone density.

00:11Vitamin K acts like a traffic controller, sending calcium directly into your bones,

00:16and keeping it out of your arteries. Just one serving a day can make a surprising difference.

00:22Second, yogurt and fortified plant. Second, yogurt and fortified plant-based milk.

00:28Whether it's plain Greek yogurt, almond milk, or oat milk enriched with vitamin D3,

00:34these options offer a powerful one-two punch. Calcium strengthens bones,

00:39while vitamin D helps your body absorb that calcium efficiently.

00:44If you're lactose intolerant, no problem, just go for fortified dairy-free alternatives.

00:50At number 3, fatty fish like salmon, sardines, and mackerel.

00:54They're loaded with omega-3 fatty acids and vitamin D, which not only support bone strength but also

01:00reduce inflammation that weakens bones over time. Even one serving per week can offer long-term

01:06protection. Number 4, beans and lentils. These humble foods are loaded with magnesium,

01:13phosphorus, and plant-based protein. All three nutrients work together to support bone remodeling,

01:19the natural process of removing old bone and building new, stronger bone. Plus,

01:25they help maintain muscle mass, which also protects your bones from injury.

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