As a vegetarian or vegan, you may be wondering how you can get enough calcium and other bone-building nutrients. While it's true that dairy products are a great source of calcium, there are plenty of other vegetarian superfoods that can help you maintain strong bones.
Here are some of the best vegetarian superfoods for bone health:
Leafy green vegetables: Leafy green vegetables are packed with calcium, magnesium, and vitamin K. Some good choices include kale, spinach, collard greens, broccoli, and bok choy.
Seeds and nuts: Seeds and nuts are a good source of calcium, magnesium, phosphorus, and vitamin K. Some good choices include chia seeds, flaxseeds, almonds, walnuts, and Brazil nuts.
Legumes and pulses: Legumes and pulses are not only a great source of plant-based protein, but they also provide several key nutrients for maintaining healthy bones. Some good choices include lentils, chickpeas, black beans, kidney beans, and soybeans.
Whole grains: Whole grains are a good source of magnesium, which aids in calcium absorption and supports bone mineralisation. Some good choices include quinoa, brown rice, and whole wheat.
Dairy products: While not technically vegetarian, dairy products are a good source of calcium and other bone-building nutrients. Some good choices include milk, yogurt, cheese, and kefir.
Fortified foods: There are a number of foods that are fortified with calcium, including orange juice, soy milk, and cereals. These can be a good way to boost your calcium intake.
In addition to eating these foods, there are other things you can do to promote bone health, such as:
- Getting regular exercise.
- Maintaining a healthy weight.
- Avoiding smoking.