Provides bones A variety of functions in the body, including structural support, organ protection, muscle binding, and calcium storage. While it is essential to build strong, healthy bones during childhood and adolescence, it is still very important to ensure that your diet is optimal for bone health throughout adulthood. It is always changing. As you age, you lose a little more bone mass than you gain. Therefore, it is essential to take proper precautions to maintain bone health and prevent osteoporosis and potential injuries. Vegetarian diet The essential nutrients you need to build strong bones without the negative health effects associated with milk and dairy products. Here are the foods you should not eat to keep your bones healthy and strong. onegreenplanet“.
What are the best foods for bone health?
Calcium rich foods:
Calcium is useful for building and protecting bones, and there are plenty of sources of calcium in a vegan diet. Green leafy vegetables, such as cooked broccoli, Brussels sprouts, kale, and collard greens, are great sources. Green leafy vegetables contain the most form of calcium and help you maintain bone density and strength. .
Leafy green vegetables are also a great source of potassium, which can help prevent calcium loss. Other sources of calcium include soy foods, such as soybeans, beans, peas, lentils, chia seeds, soy milk, and almonds..
Foods rich in vitamin D:
Without fortified foods or supplements, a vegan diet contains little or no vitamin D. Vitamin D helps our bodies build healthy bones. Without this vitamin, we cannot properly absorb calcium, which we know is essential. Sources include mushrooms, fortified soy milk, almond milk, cereal, and orange juice..
Magnesium-rich foods:
Making sure you add plenty of magnesium-rich foods to your diet can increase bone mineral density. This helps reduce the risk of bone fractures and osteoporosis. Some sources include quinoa, oatmeal, Brazil nuts, pumpkin seeds, almonds, and spinach.
What foods should be avoided?
Soda:
Phosphoric acid is one of the main ingredients in soft drinks, and if ingested enough, it can lead to bone loss.
the salt:
Consuming too much salt can lead to weak bones, and eventually osteoporosis in some cases. This is because high levels of sodium are associated with increased excretion of calcium .
Caffeine:
Excess caffeine consumption can strip calcium from your bones, essentially reducing bone mineral density. This can eventually lead to osteoporosis.
