We grow up listening to that milk is an essential need for our bones’ strength. We all have noticed that wherever there is talk about bone strength and calcium we talk about dairy products and calcium supplements. But what if I say this is not all the truth?
Yes, you have heard it right that we don’t only strengthen our bones with dairy products. In fact, now vegans can also enjoy strong and healthy bones with many plant-based foods. That is why it is not wrong to claim that a well-balanced vegan diet can also provide us with all the essential nutrients that our bones need for their strengthening.
So, let’s tell you about those important things that you should keep in mind in a vegan diet. All of this is necessary for you to maintain your bone strength on a vegan diet.
1. Prioritize Calcium-Rich Foods
We all know very well that calcium is the cornerstone of bone health. It’s the mineral that makes up the structure of your bones, and without enough of it, your bones can become weak and brittle.
It is worth mentioning that vegans also need to get enough calcium. This is because dairy products are all off the table. But, it doesn’t mean they cannot get enough calcium because they don’t take dairy products.
Fortunately, there are plenty of plant-based, calcium-rich foods that you can incorporate into your diet. All of them are helpful to provide you with an adequate amount of calcium for strong bones.
Let’s tell you about all those great sources one by one:
- Leafy Greens: Dark leafy vegetables like kale, bok choy, collard greens, and broccoli are packed with calcium.
- Tofu: Calcium-set tofu is a fantastic option. It is also important to know that you should make sure to check the label, as some brands may not be fortified with calcium
- Fortified Plant Milk: Many plant milks, such as almond, soy, and oat milk, are fortified with calcium and are great alternatives to cow’s milk.
- Almonds and Tahini: These nutrient-dense foods provide a healthy dose of calcium. So, one can easily use them as snacks or additions to meals.
Be careful about the quantity. You should aim for at least 1,000mg of calcium daily. Moreover, one can also increase it to 1,200mg if you’re over 50. Keep in mind that a variety of these calcium-rich foods will help you meet your needs.
2. Don’t Forget About Vitamin D
Calcium needs vitamin D to be properly absorbed by your body, so it’s essential to ensure you’re getting enough of this nutrient.
It is true that sunlight is the most natural source of vitamin D. But, it can be difficult to get enough if you live in a region with limited sun exposure or during the winter months.
Therefore, fortified foods are a great way to get vitamin D for vegans. You should look for plant milk, breakfast cereals, and juices that are fortified with this important vitamin.
You might also consider a vitamin D supplement, especially during the colder months when you may not be able to get enough sunlight.
3. Include Vitamin K for Bone Health
Vitamin K plays a critical role in bone formation. They basically work great in the human body to activate proteins that are necessary for bone health.
The good news is that vitamin K is abundant in many plant-based foods, particularly dark leafy greens like spinach, kale, and Swiss chard. Beans and soy products are also excellent sources of vitamin K.
Therefore, you should include these foods in your diet. This is not only helpful to support your bone strength but also contributes to overall health.
4. Potassium as a Key Player in Bone Health
Potassium is another important nutrient for maintaining bone strength. It helps reduce calcium loss and can actually increase the rate at which your bones build new tissue. So, if you want to keep your bones strong, you should make sure to get enough potassium-rich foods in your diet.
Some excellent sources of potassium include the following ones:
- Bananas
- Oranges
- Potatoes
- Sweet potatoes
- Tomatoes
Keep in mind that a well-balanced diet full is the one which is full of fruits and vegetables. Everyone should ensure such a diet to naturally get plenty of potassium. If you want additional benefits then you should pair this diet with plant-based magnesium supplements for amazing results in your overall health.
5. Protein Supports Bone Strength
Protein is essential for maintaining the structure of your bones, as it makes up a significant portion of bone tissue. Vegans should aim to get enough plant-based protein sources to support bone strength.
Incorporate a variety of plant-based protein sources, such as:
- Lentils
- Chickpeas
- Tofu
- Quinoa
- Seitan
- Tempeh
Therefore, one can easily include these protein-rich foods in the diet. That is how one can easily support their bones in building and maintaining strong and healthy tissue.
6. Exercise for Strong Bones
Physical activity, especially weight-bearing exercises like walking, running, and resistance training, plays a huge role in maintaining bone strength. Regular exercise is also good for many other purposes.
For example, it is said that exercising helps stimulate bone-building activity and maintain bone density as you age.
So, if you’re new to exercise, start slow and gradually increase your activity level. Weight-bearing exercises, along with strength training and activities that improve balance (like yoga), can help reduce the risk of fractures as you age.
