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Today I’m highlighting National Osteoporosis Month, as it is quite common – Osteoporosis affects 1 in 3 women and 1 in 5 men in their lifetime!
How can we reduce our risk for osteoporosis? Diet and lifestyle play a huge role. However, it’s not just the calcium from dairy food that matter. There are other surprising foods in the plant-based world that can benefit bone health!
These include:
Protein Rich Foods (ie tofu, beans, etc)
• Protein makes up 20-30% of bone mass.
• The evidence shows that a high-calcium plus a high-protein diet is optimal for bone health.
• Feel free to consume a mixture of plant and animal sources of protein (If you aren’t vegan) – most of us don’t consume enough plant-based protein!
Calcium, Vitamin D
• Bone contains about 99% of the body’s calcium, so we need calcium to build bones. However, we also need vitamin D to tell our body where to put the calcium
• Look for high calcium and vitamin D fortified foods, including plant-based milks and 100% OJ!
Vitamin C Rich Foods
• Also aim for Vitamin C-rich foods, which helps to lay down new bone. It is also a convenient way to get more fruit – a recent study showed that adding just one serving of a fruit/veggie a day can decrease the risk of fractures!
