Bones & vitamin D
Calcium- and vitamin D–friendly choices that support bone strength as we age.
NIH notes that calcium and vitamin D work together for bone health; dairy, fortified foods, and fatty fish are practical sources.
Yogurt (plain, fortified)
Calcium plus protein; choose fortified yogurt for vitamin D when possible.
Easy idea: Plain Greek yogurt with berries and a sprinkle of ground flax.
Source: NIH ODS: dairy foods are leading calcium sources; many yogurts are fortified with vitamin D. Read the source
Related guide: Protein and Vitamin D for Seniors: How Much You Need and How to Get It →
Fortified milk or fortified plant milk
Convenient calcium + vitamin D pairing for bone health.
Easy idea: Warm milk with cinnamon as an evening drink; or pour on cereal.
Source: NIH ODS vitamin D fact sheet lists fortified milk as a common U.S. source. Read the source
Related guide: Bone Density Test and Osteoporosis Screening After 65 →
Canned salmon with soft bones
Edible soft bones add calcium; salmon also provides vitamin D and omega-3s.
Easy idea: Mash canned salmon with lemon and herbs for a soft sandwich filling.
Source: USDA FoodData Central lists canned salmon (with bones) as a calcium-rich option. Read the source
Related guide: Protein and Vitamin D for Seniors: How Much You Need and How to Get It →