Maintaining good bone health need not be a chore, it could actually be interesting and fun. There are several tasty vegan foods that can help maintain a good bone density. Including foods abundant in calcium and vitamin D is essential for preserving bone strength over time. Calcium maintains bone strength whereas vitamin D helps your body in absorbing calcium.
All the bone mass that we have is developed by the time we are 30 years old. If not enough bone density has been formed by this age or if there is early and rapid bone loss later in life due to other factors like early menopause, it leads to an increased risk of fractures. The higher the peak bone mass, the less likely you are to develop osteoporosis as you age.
Maintaining a balanced diet that includes not just calcium and vitamin D but all the other essential nutrients, paired with regular exercise, helps in maintaining bone strength.
The National Institutes of Health suggests a daily calcium intake of 1,000 mg for men aged 51 to 70 and 1,200 mg for women within the same age range.
Once individuals reach 70 years old, both men and women should aim for a daily calcium intake of 1,200 mg.
Here are some vegan foods that are known to boost bone health due to their calcium, vitamin D and and other nutrients:
- Fortified Plant-Based Milks: Many plant-based milks such as almond milk, soy milk, and oat milk are fortified with calcium and vitamin D which are crucial for bone health.
- Tofu and Tempeh: These soy-based products can be fortified with calcium and are also good sources of protein, which supports bone health.
- Leafy Greens: Vegetables like kale, collard greens, spinach, and Swiss chard are rich in calcium and vitamin K, which is important for bone mineralization.
- Fortified Orange Juice: Some brands of orange juice are fortified with calcium and vitamin D, providing a convenient way to boost these nutrients.
- Almonds and Almond Butter: Almonds are high in calcium and also provide magnesium, which supports bone health.
- Chia Seeds and Flaxseeds: These seeds are rich in calcium, magnesium, phosphorus, and omega-3 fatty acids, all beneficial for bones.
- Legumes: Beans (like chickpeas, black beans, and kidney beans) and lentils are good sources of calcium, magnesium, and protein, all important for bone health.
- Sesame Seeds and Tahini: These seeds are excellent sources of calcium and other minerals important for bone strength.
- Whole Grains: Whole grains like quinoa, brown rice, and oats provide magnesium and other nutrients that support bone health.
- Mushrooms: Certain mushrooms, like shiitake mushrooms, contain vitamin D, which is important for calcium absorption and bone health.
- Nutritional Yeast: Often fortified with vitamin D and vitamin B12, nutritional yeast can be sprinkled on foods to boost their nutritional content.
- Seaweed: Certain types of seaweed, such as wakame and hijiki, are rich in calcium and other minerals essential for bone health.
Including a variety of these foods ensures you’re getting the nutrients necessary for healthy bones while following a vegan lifestyle. Additionally, getting adequate sun exposure (for vitamin D synthesis) and engaging in weight-bearing exercises can further support bone health.
