Today morning i came across a very good article for vegans-
PLANT–BASED SOURCES OF NUTRIENTS-Do you embrace a plant–based diet? If you’re avoiding dairy,animal products then do you get enough of all nutrients for your Bones??
MOST IMPORTANT IS CALCIUM and VIT D-Calcium is an important mineral for building snap–resistant bones, as bones account for roughly 99% of the body’s total calcium stores. The Recommended Dietary Allowance (RDA) for calcium is 1,000 milligrams per day for women up to age 50 and men up to age 70, and 1,200 mg/day for anyone older—levels that are easy to achieve in a diet that includes dairy foods.
LIST OF FEW CALCIUM RICH VEGAN OPTIONS –
|Tomatoes, red, ripe, canned, stewed, 1 cup||87 mg|
|sesame butter, tahini, 1 tbsp||64 mg|
|Figs, dried, uncooked, 2 figs||62 mg|
|Broccoli, cooked, boiled, drained, without salt, ½ cup||31 mg|
|Nuts, almonds, 6 nuts||18 mg|
|Turnip greens, fresh, boiled, ½ cup||99 mg|
|Kale, fresh, cooked, 1 cup||94 mg|
|Tofu, firm, made with calcium sulfate, ½ cup||253 mg|
|Spinach, frozen, cooked, boiled, ½ cup||146 mg|
|Orange juice, calcium-fortified, 6 ounces||375 mg|
VIT D– Best source is natural sun rays, but if you are not an outdoor person ,than Vit D supplements should be in your must need list.You can chow down on all the calcium–rich foods you want, but you need vitamin D for proper calcium absorption. In fact, poor vitamin D status can speed up bone aging (Busse et al. 2013).
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