Looking After Your Bone Health on a Plant-Based Diet

It may be surprising to realise that something as solid as bones can be affected by what we eat. But it’s true – our diet impacts our bone health.
Our bones are living tissues that constantly grow and change throughout our lives. As strong as our bones are, they’re not invincible. We need to take care of them by focusing on the key nutrients which are vital for optimal bone health.

Key Nutrients for Bone Health on a Plant-Based Diet

Many of the vitamins and nutrients that your bones need can be found in a variety of foods. In terms of plant-based diets, the key foods to include daily are:

Plant-Based Fortified Dairy Alternatives-There are many fortified dairy alternatives such as soy, almond, and oat milk, along with yogurt and cheese made from these bases. These options not only provide protein but are also fortified with essential nutrients like calcium, Vitamin D, and Vitamin B12. Including these fortified foods helps ensure your body gets the calcium it needs for strong bones

Leafy Green Vegetables for Calcium and Vitamin K-Leafy green vegetables like kale, spinach, and bok choy are a rich source of calcium, magnesium, and Vitamin K. Vitamin K is an essential nutrient needed for bone building.
 

Fruits for Bone Health and Collagen Production-Fruits can support bone health by boosting collagen production. Vitamin C, found in oranges, lemons, strawberries, and other fruits, enhances collagen levels. Collagen may contribute to increasing bone mass density and slowing the progression of osteoporosis.

Nuts and Seeds for Healthy Bones-Incorporating nuts and seeds into your diet provides calcium, magnesium, and healthy fats. Good sources include almonds, sesame seeds, chia seeds, and sunflower seeds—all easy additions to your daily meals.
 

Beans and Lentils-Beans and Lentils for Calcium and Magnesium- Beans and lentils, which form the basis of many vegetarian or vegan diets, are also excellent food sources of calcium and magnesium. Chickpeas are one of the best sources of calcium and very versatile to use in cooking.
 

Fermented Soy Products for Bone Health-Fermented soy products like tofu, tempeh, natto, and edamame provide high-quality protein and are excellent sources of calcium for those on a plant-based diet. These foods are beneficial for maintaining strong bones.
 

Spirulina Rich in Calcium-Spirulina, a type of green algae that grows in fresh or saltwater and is popular for its alkalizing properties as well as being a rich source of calcium. Spirulina powder  can be added to smoothies or as a supplement to top up plant-based diets with highly absorbable nutrients.
 

Boron for Bone Density-Boron is an important trace mineral found in many plant foods and is associated with helping to improve bone density and the prevention of bone loss. The main food sources of boron include avocado, berries, plums, grapes, nuts, and beans. Boron supplements are also available.
 

Avoid Salt for Better Bone Health-It is important to keep in mind that eating foods that have a lot of salt can cause your body to lose calcium and lead to bone loss. It is also key to stay properly hydrated in order to keep bones strong and healthy.
 

Plant-Based Supplements for Bone Support-If you’re looking to keep your bone health in check while on a plant-based diet, your diet plays a significant role. However, if you feel you need extra support, there are excellent vegan and vegetarian supplements available to help ensure your bones remain strong and healthy.