Vegetarian - Vegetables Build Bone Density

Still not convinced that vegetables are good for your bones? Another study conducted among boys and girls aged 16-18 and women of ages 60-83 reveals positive associations between the intake of fruits and vegetables to healthy bones.

The result of this research reveals a better mineral status for the bones, specifically the spine. The study suggests that the effect is due to the acid-base balance in which the consumption of fruits and vegetables produces an alkalizing effect. Meanwhile, other components that would help produce the desired results include vitamin K and phytoestrogens.

By eating a balanced diet, vegetarians can benefit from the essential health components that are present in most plant food sources. It has been stated several times that vegetables do contain the same helpful nutrients that your body needs. But how do they exactly aid in maintaining healthy bones? Let\'s analyze each of these nutrients to know what they can do to your body and which types of plant sources you can get it from:

Vitamin A or retinol

This type of nutrient contributes to a healthy skin, fights off infection, and promotes growth of your bones. To get your vitamin A, you must eat carrots, dried apricots, and spinach, among others.

Vitamin D

For vegans who are not always exposed to the sunlight, you will need to take supplements for vitamin D. after all, this type of nutrient aids in the absorption of calcium and phosphate which produces healthy bones and teeth.

Calcium

Calcium is the ultimate source of nutrients to help build, maintain, or strengthen your bones. You can get calcium from eating leafy greens, sesame seeds, almonds, or dried fruit.

Phosphorus

This works together with calcium in helping maintain the strength of your bones and teeth.


Dairy products are not the only source of calcium. There are several other sources that come before dairies as a rich source of calcium, which are leafy green vegetables such as spinach, turnip greens, and collard greens. What makes this a better choice than dairy to achieve stronger bones is the presence of other nutrients like vitamins and minerals.