Provides skeleton A variety of functions in the body, including structural support, organ protection, muscle bonding and calcium storage. While it is essential to build strong, healthy bones during childhood and adolescence, it is still very important to ensure that diet is optimal for bone health during adulthood. It’s constantly evolving. As we age, we lose a little more bone mass than we gain. Therefore, it is essential to take the 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 shouldn’t 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 many sources of calcium in a vegan diet. Leafy green vegetables, such as cooked broccoli, brussels sprouts, collard greens and kale, are excellent sources. Vegetables Leafy greens contain the most form of calcium and help you maintain bone density and strength.
Leafy green vegetables are also an excellent source of potassium, which can help prevent calcium loss. Other sources of calcium include soy foods, such as soybeans, beans, peas, lentils, chia seeds, milk soy 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 can’t 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?
Drink:
Phosphoric acid is a major ingredient in soft drinks and, if ingested enough, can lead to bone loss.
salt:
Consuming too much salt can lead to weak bones and, in some cases, osteoporosis. This is because high sodium levels are associated with increased calcium excretion .
Caffeine:
Excessive caffeine consumption can strip calcium from bones, essentially reducing bone mineral density. This can eventually lead to osteoporosis.
