Nutrition Corner: Eat Right for Strong Bones and Good Vision

Bone DensityBone Health: Increasing your intake of dietary sources that are rich in calcium, vitamin D and magnesium can support a personal health goal to maintain strong, resilient bones. As always, work closely with your medical provider to create a care plan that’s right for you.


Calcium is found in dairy products (for example, milk, yogurts and cheese), fortified juices, canned salmon and some plant sources such as tofu. Try making “tuna melts” with salmon instead of tuna, or enjoy plain, low-fat yogurt with fresh fruit for a mid-morning snack. Other excellent sources are figs, cooked bok choy, sardines, almonds, sesame seeds and cooked white beans.

Vitamin D

Vitamin D is in milk and some yogurt and can also be found in eggs, mushrooms and some fortified foods. Starting your day with a hardboiled egg or having a glass of milk instead of your midday soda can help.


Foods rich in magnesium include green leafy vegetables, whole grains, beans and nuts. Fresh fruits and vegetables also provide a modest amount of magnesium.

Eye Health: Studies have shown that some nutrients may help prevent age-related macular degeneration (AMD), a common eye condition and the leading cause of vision loss in people over 50 years old. But are supplements the best path forward to ensuring you eat the right nutrients for good eye health?

While specific vitamins and supplements are promoted as beneficial, experts agree that the best method is to consume a varied diet that’s rich in antioxidants, lutein and zeaxanthin. Sounds easy enough. But what food items contain antioxidants, lutein and zeaxanthin?! Try these recommended sources:

  • Most fruits and vegetables, but especially dark green vegetables and yellow and orange vegetables and some yellow and orange ones such as: corn, nectarines, oranges, papaya, squash and sweet potatoes.
  • Egg yolks

In addition to diet, certain lifestyle factors can also affect eye health. Be sure to exercise regularly, avoid smoking, and maintain normal blood pressure, blood sugar and cholesterol levels. Check in with your eye care professional on a regular basis as well.

Learn about the dietitian services at PacMed. Or call to make an appointment: 206.505.1300.