Nutritionist, Jenni Beharry, joined Rosey on CTV Morning Live for Active Aging Week to discuss the best foods for brain and bone health (hint- it’s more than just that glass of milk)!
1. Bone Builders- You need more than milk!
As we age, bone density naturally declines, especially in women after menopause. Most people think of only milk for bone health, and yes, calcium is important! But it’s not the only thing (and there are many sources other than milk). Weight bearing exercise is so important to this. We are not personal trainers but lifting some weights goes a long way for overall muscle strength and long term ability.
– Leafy greens like kale, collards, broccoli, and Brussels Sprouts are excellent plant-based calcium sources that also provide magnesium and vitamin C which are both essential for bone strength. Yogurt and kefir are excellent dairy sources of calcium and also have the brain-boosting probiotics.
– Vitamin K2– Most of us don’t get enough K2 from our diets. It plays a critical role in calcium regulation by helping direct calcium into the bones and teeth rather than letting it deposit in arteries, which can increase heart disease risk. It is found in fermented foods like natto, kefir, and sauerkraut, as well as cheese, egg yolks and liver.
– Collagen is the protein that gives structure to our bones, joints, and skin. As we age, collagen production declines, which can contribute to joint stiffness and slower recovery. Collagen supplements or bone broth provide glycine, an amino acid that helps build and maintain connective tissues.
– Vitamin D is essential for calcium absorption. In Canada, we don’t get enough sun for most of the year, so supplementation is often necessary, especially over age 50. It’s fat-soluble, so it should be taken with food that contains healthy fats for best absorption, or in an emulsified liquid supplement.
– Vitamin C not only boosts the immune system but also helps the body produce collagen and some studies suggest that it may support better bone mineral density. Found in peppers, berries, and citrus.
2. Prioritize Protein & Healthy Fats for Muscle & Brain Health
Muscle loss (sarcopenia) accelerates after 50, making adequate protein intake vital for strength, balance, and metabolism. The brain is made up of nearly 60% fat, so it needs the right fats to function well.
– Protein also supports neurotransmitter production, which affects memory, mood, and focus. Without enough protein, the brain can’t produce essential chemicals like dopamine or serotonin. Many older adults undereat protein, so it’s important to include sources like eggs, yogurt, legumes, fish, or protein-rich smoothies at each meal.
– Omega-3 fatty acids (DHA and EPA) found in fatty fish, walnuts, chia, and flax are anti-inflammatory and support memory, focus, and mood. Research links omega-3s to reduced cognitive decline.
– Monounsaturated fats like those in avocados and olive oil help improve blood flow to the brain and support heart health, which is directly tied to cognitive function.
3. Support the Gut-Brain Connection
There’s growing evidence that the gut and brain are deeply connected in what we call the gut-brain axis.
– Probiotic foods like yogurt, kefir, and sauerkraut help populate the gut with beneficial bacteria. A healthy gut can positively influence mood, reduce inflammation, and even support memory via serotonin production.
– Prebiotic fibre, found in foods like oats, bananas, onions, and asparagus, feeds that good bacteria and keeps digestion moving, which becomes more sluggish with age.
