6 Vegan Foods for Strong Bones

6 Vegan Foods for Strong Bones

make meals interesting with only vegetables as being vegetarian

Bones are the framework of our body. They support our organs, muscles, and joints. They also store minerals and produce blood cells. Therefore, it is important to keep our bones healthy and strong.

Many people think that dairy products are the only source of calcium, which is a key nutrient for bone health. However, this is not true. There are many vegan foods that can provide enough calcium and other nutrients for strong bones. In this article, we will explore six of them.

1. Tofu

Tofu is a form of vegan cheese that is made from soybeans. It is rich in protein, iron, and calcium. In fact, 100 grams of tofu can provide about 430 mg of calcium, which is more than 40% of the daily recommended intake. Tofu is also a good source of vitamin K, which helps to regulate calcium metabolism and prevent bone loss.

You can enjoy tofu in various ways, such as stir-frying, baking, grilling, or adding it to soups and salads. You can also make tofu scramble, tofu ricotta, or tofu cheesecake for a delicious vegan treat.

2. Orange Juice

Orange juice is not only refreshing and tasty, but also beneficial for your bones. A glass of orange juice can provide about 50 mg of calcium, which is 5% of the daily recommended intake. However, if you choose fortified orange juice, you can get even more calcium. Some brands of orange juice can provide up to 300 mg of calcium per serving.

Orange juice is also rich in vitamin C, which is essential for collagen synthesis and bone formation. Moreover, orange juice contains hesperidin, a flavonoid that has anti-inflammatory and antioxidant properties. Hesperidin may help to prevent bone loss and improve bone density.

3. Soy Products

Soy products are derived from soybeans, which are legumes that contain high amounts of protein, fiber, and phytoestrogens. Phytoestrogens are plant compounds that mimic the effects of estrogen, a hormone that plays a role in bone health. Phytoestrogens may help to prevent bone loss and increase bone mineral density in postmenopausal women.

Some of the most common soy products are soy milk, soy yogurt, soy cheese, soy nuts, and soy sauce. You can also try tempeh, edamame, miso, and natto, which are fermented soy products that have additional health benefits.

4. Nuts

Nuts are crunchy and delicious snacks that can boost your bone health. Nuts are rich in calcium, magnesium, phosphorus, and potassium, which are all important minerals for bone health. For example, one ounce of almonds can provide 75 mg of calcium, which is 7% of the daily recommended intake.

Nuts are also high in healthy fats and antioxidants that can reduce inflammation and oxidative stress in the body. These factors can affect bone health negatively by increasing bone resorption and decreasing bone formation.

You can eat nuts raw or roasted as a snack or add them to your oatmeal, granola, salads, or desserts. You can also make your own nut butter or nut milk at home.

5. Green Vegetables

Green vegetables are among the most nutritious foods on the planet. They are loaded with vitamins, minerals, antioxidants, and phytochemicals that can benefit your overall health and well-being. Green vegetables are especially good for your bones because they contain high amounts of calcium and vitamin K.

Some of the best green vegetables for bone health are kale, spinach, broccoli, bok choy, collard greens, and mustard greens. One cup of cooked spinach can provide 245 mg of calcium, which is 24% of the daily recommended intake. One cup of cooked kale can provide 179 mcg of vitamin K, which is more than twice the daily recommended intake.

You can eat green vegetables raw or cooked in various ways. You can make salads, smoothies, soups, stews, curries, or stir-fries with them. You can also make chips, pesto, or hummus with them.

6. Beans

Beans are another type of legumes that are good for your bones. Beans are high in protein, fiber, and complex carbohydrates that can keep you full and satisfied. Beans are also rich in calcium, phosphorus, and magnesium, which are essential for bone health. One cup of cooked white beans can provide 161 mg of calcium, which is 16% of the daily recommended intake.

There are many types of beans to choose from, such as black beans, kidney beans, pinto beans, navy beans, lima beans, and chickpeas. You can cook beans from scratch or use canned beans for convenience. You can make soups, chilis, burgers, falafels, or dips with them. You can also add them to your salads, wraps, tacos, or burritos.

Conclusion :

As you can see, there are many vegan foods that can help you to maintain strong bones. By eating a balanced and varied vegan diet, you can get enough calcium and other nutrients for bone health. You can also supplement your diet with vitamin D and exercise regularly to enhance your bone health. Remember, healthy bones are the foundation of a healthy body.

Content Source Courtesy :

1. indiatoday.in

2. vegansociety.com

3. discovermagazine.com

4. english.newstracklive.com

5. simplyhealthyvegan.com