Wednesday, October 4, 2023

Vegan food alternatives for optimal bone health

From indiatoday.in 

Here are six vegan foods that can help support bone health

Maintaining strong bones on a vegan diet requires attention to specific nutrients like calcium, vitamin D, vitamin K, magnesium, and protein.


Remember that vitamin D is essential for calcium absorption, and it can be challenging to obtain solely from vegan foods. Consider getting regular sunlight exposure (with adequate sun protection) or taking a vegan-friendly vitamin D supplement to ensure you meet your requirements.


Additionally, it's essential to maintain a balanced diet and ensure you are meeting your daily nutritional needs by consulting with a registered dietitian or nutritionist who can provide personalised guidance for your vegan bone health.


1. TOFU

Tofu, a vegan cheese alternative, boasts 430 mg of calcium per 100 g serving, making it a beneficial choice for bone health due to its protein content.


2. ORANGE JUICE

While freshly squeezed orange juice may not supply sufficient calcium to meet daily requirements, packaged juice serves as a viable alternative.


3. SOYA PRODUCTS

Soy products, such as tofu, soy milk, soybeans, and soy drinks, offer another excellent option for enhancing bone strength.


4. NUTS

Dry fruits and nuts are rich sources of calcium and vitamin D. Regular exposure to sunlight is crucial for maintaining good bone health.


5. GREEN VEGETABLES

A single cup of cooked spinach provides 25% of your daily calcium needs and is also packed with fibre, iron, and vitamin A.


6. BEANS

Beans, high in fibre and protein, contain essential bone-building nutrients like calcium, phosphorus, and magnesium.

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