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.