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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Embracing a vegan lifestyle doesn't mean compromising on bone health. Plant-based foods can be excellent sources of essential nutrients for strong and resilient bones.
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These crunchy delights are not only a tasty snack but also a fantastic source of calcium, magnesium, and vitamin E – all crucial for bone health.
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Packed with calcium, magnesium, and vitamin K, dark leafy greens like kale, collard greens, and spinach are vital for bone strength. Include these in your daily diet for a nutrient-rich punch.
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Opt for fortified plant milks like almond, soy, or oat milk. These alternatives often contain added calcium and vitamin D, crucial for bone health, especially if sunlight exposure is limited.
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Rich in calcium and protein, tofu and tempeh are versatile plant-based options. Incorporate them into your meals for a substantial boost to your bone-building nutrient intake.
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Almonds, chia seeds, and flaxseeds are excellent sources of calcium, magnesium, and omega-3 fatty acids. Snack on these or sprinkle them over your dishes for added bone benefits.
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Beans and lentils are not only great protein sources but also rich in minerals like magnesium and phosphorus. Include a variety of legumes in your diet for well-rounded bone support.
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Opt for whole grains like quinoa, brown rice, and oats. These grains provide magnesium, phosphorus, and fiber, promoting overall bone health and supporting a vegan lifestyle.
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Seaweed, such as nori and wakame, contains calcium, magnesium, and trace minerals crucial for bone strength. Integrate seaweed into your diet for a unique and nutritious touch.
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Certain fruits, like oranges and figs, are rich in calcium and vitamin C, which aids in calcium absorption. Enjoy these delicious fruits as part of your daily snacks or meals.
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Given that vitamin D is primarily sourced from sunlight, consider vegan vitamin D supplements, especially during the winter months or if sun exposure is limited. This ensures optimal bone health.
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Including these antioxidant-rich foods in your daily diet can be a proactive step toward maintaining good health and reducing the risk of chronic diseases. From colourful berries and leafy greens to spices like turmeric and cinnamon, these natural wonders offer a wide array of health benefits.
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