The reason for the surge in demand for plant-based food is because foods like fruits and vegetables are packed with nutrients. Also, following a plant-forward diet reduces the risk of developing many lifestyle and chronic diseases. When you combine this type of eating pattern with regular exercise, it can help in maintaining bone health. This is especially important for older people because they have a greater risk for developing diseases like arthritis, osteoporosis, age-related joint issues, and so on. This article will best attempt to show you how a plant-based diet can help with building stronger bones.
Plant-Based Diet And Bone Health
A plant-based diet alone does not ensure better bone health, but it must be combined with lifestyle changes like regular exercise. Remember that compared to animal-based food, plant-based food is low on nutrients like vitamin D and B12 vitamins. Also, the calcium found in many of these food items is not easily absorbed by the body due to the presence of antinutrients like oxalates. Shared below are top ways to improve bone health on a plant-based diet.
Resistance Training: Including resistance training in daily activities is one of the most important ways to maintain bone and muscle mass. This includes weightlifting, walking, running, using resistance tubing, and calisthenics exercises.
Getting Vitamin D: Vitamin D is required for proper calcium absorption; it plays a key role in bone health. You get this nutrient when the skin is exposed to UVB rays in the sunlight. Also, you can get it from fortified foods. Furthermore, if you are following a vegan diet, then you must check vitamin D levels in your blood.
Alkalize Your Diet: You can alkalize your diet by eating more plant-based food as this can help with supporting a healthy environment for your bones. For this, you can eat ample servings of fruits, vegetables, herbs, quinoa, buckwheat, and wild rice.
Avoid Processed Foods: You must avoid consuming processed foods like sodas and sweets to maintain bone health. This is because such foods can lead to poor bone mineralization. The best option is to eat whole foods or minimally processed plant-based food.
Nutrients For Better Bone Health
You must focus on the following nutrients in your plant-based meal for better bone health:
- Calcium: You must aim to get about 600mg of calcium per day.
- Potassium: Potassium is another mineral that plays an important role in bone health; it reduces the loss of calcium.
- Vitamin D: Vitamin D is required for the proper absorption of calcium.
- Vitamin C: Vitamin C is required for the synthesis of collagen; this protein binds connective tissues in bones.
- Vitamin K: It is believed that this vitamin stimulates bone formation.
We hope that this article clarified your doubts on how a plant-based diet helps with building stronger bones.