How Vegetarians Can Strengthen Bones? A balanced diet can make your bones stronger. You have to maintain your diet from an early age. It will keep you healthy, active, and strong throughout your life. Vegetables are very good for health. If you are vegetarian and think you could weaken your bones by avoiding meat, you are wrong. Many vegetables contain nutrients that are healthy for bones. We will discuss the food products that are good source of calcium for vegans.
What Bones Need? Your bones need a sufficient amount of calcium to stay strong and to absorb calcium body needs a sufficient amount of Vitamin D. By eating a healthy diet you can get a sufficient amount of calcium, vitamin D and all other required nutrients.
Effect of Weak Bones: If your bones are weak, you can’t bear shocks. Your bones will break after getting shocks. It can cause problems for you such as osteoporosis and rickets.
Sources of Calcium: ● ● ● ● ● ● ●
Dairy Products(milk, cheese etc). Broccoli, okra, cabbage, and other green leafy vegetables(excluding spinach). Vegetable Broth. Tofu. Nuts. Soybeans. Items of fortified flour.
These are some of the good sources of calcium. Many other food items contain calcium.
How Vegans can get calcium? If you are vegetarian and looking for products that are a good source of calcium, below list is for you. ● ● ● ● ● ● ●
Oat drinks Rice Fortified Soya. Tahini Sesame seeds Pulses Dried fruits
The list is huge, These are just some products to give you an idea.
Importance of Vitamin D: Consuming calcium isn’t enough. You have to absorb it into your body. Vitamin D is required to absorb calcium. How vegans can get vitamin D? Below are some sources of getting vitamin D and digesting calcium. ● ● ● ● ●
Summer Sunshine. Soya drinks(with Vitamin D added). Breakfast cereals. Fortified fats. Vitamin D supplements.
Eat h ealthy foods to stay healthy.
