30/01/2023
Osteoporosis Watch
Plant-based sources of calcium -
Dairy is often thought of as the only source of calcium as 1 cup of milk gives 290 mg of calcium, but there are also plenty of plant-based sources that should be a part of your vegan diet as all of them are packed with several other nutrients needed to maintain healthy bones.
1. Your body needs magnesium to maintain bone health and not getting enough magnesium in your diet could increase your risk of developing osteoporosis.
2. Vitamin K is necessary for the function of proteins involved in bone formation and maintenance.
3. Zinc is needed for proper bone growth and maintenance, and it also promotes bone regeneration. Low levels of zinc have been associated with postmenopausal osteoporosis.
Top vegan sources of calcium:
1 cup turnip greens = 200 mg of calcium
1 tbsp, sesame seeds = 146 mg of calcium
1 cup soy bean = 175 mg of calcium
1 cup mustard greens = 120 mg of calcium
1 cup okra = 120 mg of calcium
It is important to take care of your calcium intake along with vitamin D as it is necessary for maintaining strong bones, especially in older adults. It's important to get enough calcium through diet or supplements, especially during childhood and adolescence when bones are still developing.
