What to Eat and What to Avoid for Healthy Bones

Bones provide a variety of functions in the body, including structural Support, protecting organs, attaching muscles, and storing calcium. While it’s critical to build strong and healthy bones during childhood and adolescence, it’s still very important to ensure that your diet is optimal for bone health throughout adulthood. Your bones are always changing. New bone is formed, as old bone is being broken down. As you age, you lose slightly more bone mass than you gain. Therefore, it is vital to take the proper precautions to maintain healthy bones and prevent osteoporosis and possible injuries.

A plant-based diet can provide the necessary nutrients you need to create strong bones without the negative health effects and cruelty associated with milk and dairy products. Fruits and vegetables are extremely high in nutrients and can help you maintain strong bones. Let’s take a look at the foods you should and shouldn’t be eating to help your bones stay healthy and powerful!

What Foods Are Best for Bone Health?

• Calcium-rich foods: Calcium is great for building and protecting bones, and there are plenty of sources of calcium on a plant-based diet. Leafy green vegetables, such as cooked broccoli, brussels sprouts, kale, and collard greens, are great sources. Leafy green vegetables contain the most bioavailable form of calcium and help you to maintain bone density and strength. Leafy greens are also a great source of potassium, which can help prevent calcium loss. Other sources of calcium include soy foods, such as soybeans, beans, peas, lentils, chia seeds, soy milk, and almonds.
• Vitamin D-rich foods: Without fortified foods or supplements, the vegan diet contains little to no vitamin D. Vitamin D helps our bodies build healthy bones. Without this vitamin, we cannot properly absorb calcium, which we know is essential. Sources include mushrooms, fortified soy milk, almond milk, cereal, and orange juice.
• Magnesium-rich foods: Making sure to add plenty of magnesium-rich foods into your diet can increase your bone mineral density. This helps to reduce the risk of bone fractures and osteoporosis. Some sources include quinoa, oatmeal, Brazil nuts, pumpkin seeds, almonds, and spinach.

What Foods Should You Avoid?

• Soda: Phosphoric acid is one of the main ingredients in sodas, and if consumed enough, could lead to bone loss.
• Alcohol: A study showed that “High levels of cortisol seen in people with alcoholism can decrease bone formation and increase bone breakdown.”
• Salt: Consuming too much salt can lead to the weakening of bones, and eventually osteoporosis in some cases. This is because high levels of sodium are linked with increased calcium excretion.
• Caffeine: Consuming excess caffeine can strip calcium from your bones, essentially decreasing your bone mineral density. This could eventually result in osteoporosis.

Bone Health and Plant-Based Diets

Source: Physicians Committee/YouTube

Dr. Neal Barnard talks about a study that was conducted and explains how you can build and maintain strong, healthy bones on a plant-based diet. The study confirmed that it is true that vegans tend to be more likely than meat eaters to break bones. To prevent injuries, he explains that it’s important to make sure you are eating a balanced diet full of nutrients. Make sure you are eating your leafy greens and beans and keeping track of your calcium intake each day!

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• How to Build Strong Bones With Plant Foods
• 15 Dairy-Free Recipes to Meet Your Daily Calcium Needs
• A Green Monster’s Guide to Plant-Based Nutrition: Calcium
• The Importance of Calcium and How to Get Enough Without Dairy
• Bone Strengthening Nutrients on a Plant-Based Diet