According to a dietitian, there are 5 best recipes to prevent aging bones.

When it comes to bone mass, what you can't see might still hurt you. Most people are unaware that they have low bone mass until they break a bone. According to the Centers for Disease Control and Prevention, osteoporosis (a disease in which bones become brittle and weak) affects 1 in 5 women and 1 in 20 men over the age of 50. (CDC).

While many meals and eating habits might hasten bone loss, there are numerous foods that can help your bones stay strong and healthy. Vitamin D, calcium, magnesium, potassium, and vitamin K are all necessary nutrients for bone health.

Rather than attempting to incorporate these nutrients one at a time, here is a list of five recipes to help prevent aging bones and promote bone health at any age. Check out these 50 Best Easy (and Fast) Dinner Recipes for additional healthy food ideas.

1 Pumpkin Parfait (Spicy)

This pumpkin parfait is a delicious way to start your day while also providing bone-building minerals. Half a cup of Greek yogurt is used in each dish, providing a large amount of calcium to this recipe.

Calcium is required for bone formation. Bones contain over 99 percent of the calcium in the body, and without enough of it, your bones would break down quicker than they can regenerate.

This fall favorite meal is also high in essential nutrients that help keep your bones young and strong. Pumpkin seeds have a lot of magnesium, and pumpkin puree has a lot of potassium and iron.

While iron isn't commonly thought of as a bone-building nutrient, research has shown that proper iron levels are necessary for healthy bones. According to an article in Pharmaceuticals, both too much and too little iron can cause weak and fragile bones.

The pumpkin puree and pumpkin seed granola provide 15% of the dietary value (DV) for iron in each serving of this pumpkin parfait.

2.Salmon, asparagus, and goat cheese scrambled eggs

This egg scramble is filled with flavor and nutrients to keep your bones young if you're in the mood for a savory breakfast (or lunch or dinner).

Salmon and egg yolks are two of the few foods that contain vitamin D naturally. One ounce of smoked salmon has 4.9 micrograms of vitamin D, or 24% of the daily value, and two eggs contain another 5% of the daily value.

Your body can't absorb calcium if you don't get enough vitamin D. While your body can produce vitamin D from sunlight, it may be insufficient during the winter months, or if you spend most of your time indoors or using sunscreen.

It may be more challenging to get adequate vitamin D as you become older. According to a paper published in Bone Research, low vitamin D levels can cause secondary hyperparathyroidism, reduced bone density, and an increased risk of fractures.

Low vitamin D levels are linked to decreased time spent outside, lower rates of vitamin D synthesis in the skin from sunshine, and not eating enough vitamin D-rich foods in older persons.

3.Salad with rotisserie chicken, kale, and white beans

If you struggle to incorporate leafy greens like kale into your diet, this salad is a great way to do it. Baby kale leaves are sensitive and delicate, in contrast to full-grown kale, which can be rough and flavorful.

In this recipe, baby kale does more than just taste good. It's high in calcium and vitamin C, and one cup of baby kale leaves has 270 percent of your daily vitamin K requirement.

Vitamin K deficiency is linked to decreased bone density and an increased risk of fracture. However, if you're on a blood thinner, be cautious. Blood thinners can be made more or less effective depending on how much vitamin K-containing foods you consume.

With walnuts, chicken, and cannellini beans, this salad is a protein powerhouse in addition to the benefits in kale. This salad's 24 grams of protein will keep you full and content while also keeping your bones strong.

While calcium is frequently credited with bone strength, protein accounts for 50% of your bone structure and is necessary since your bones are constantly breaking down and rebuilding. You can obtain enough protein for strong and healthy bones by including a protein source in every meal and snack.

Check out the Best Supplement for Aging Bones if you need a boost in bone health.

4 Veggie Tuna Melts

If cooking salmon at home isn't your thing, tinned tuna is an excellent source of vitamin D. While most tuna salads consist solely of tuna and mayonnaise, this dish amps up the bone-building potential by including beans and Greek yogurt.

Canned tuna is easy to come by, inexpensive, and packed with nutrients. A 3-ounce portion of canned tuna contains 5.9 micrograms of vitamin D, or 28 percent of the daily value.

Instead of mayonnaise, this dish uses Greek yogurt to lighten things up. Greek yogurt has fewer saturated fats than other yogurts, and the extra calcium boost will strengthen your bones.

Garbanzo beans are high in protein as well as magnesium, which is required for vitamin D activation (which in turn is needed for the absorption of calcium).

These three nutrients must work together to maintain strong and healthy bones as you get older. If you don't have one, your bones may be more susceptible to fractures. Thankfully, this quick meal includes all three critical bone nutrients.

5 Tofu and Butternut Squash Curry in Thai Style

If you follow a vegan, dairy-free, or gluten-free diet, this bone-building meal is ideal. Whatever diet you follow, you may maintain your bone health with swiss chard, tofu, and butternut squash.

Potassium in butternut squash aids in the neutralization of acids in the body that can break down bone. In a 2017 research of Korean postmenopausal women, those who consumed the most potassium had 21% higher hip bone mineral density than those who consumed the least potassium.

Tofu, like other soy products, is a great dairy-free calcium source. Tofu contains 861 milligrams of calcium, or 66 percent of the daily value for adults.

Serve this dish with an ice-cold glass of vitamin D fortified plant milk to get the most calcium out of it.