How To Build Strong Bones As A Vegetarian

Vegetarians are those who rely on vegetables, fruits, seeds, and whole grains as their main source of food. Aside from meat, they also refuse to eat animal products like milk, egg, gelatin, or honey. This has led many, mostly non-vegetarians or adversaries of vegetarianism, to speculate on the adequacy of nutrients that the body receives.

However, recent studies have revealed the contrary. In fact, data from research and analysis conducted are supporting the idea of vegetables and fruits as safer and adequate sources of nutrients needed by the body.

Is a Vegetarian Diet Healthy?

Contrary to popular belief, a vegetarian diet can be very healthy when coupled with efforts to maintain a balance between different varieties of food. This will help ensure that you get all the proper nutrients needed for your body to function. However, these nutrients cannot be solely found in meat products.

By eating foods such as vegetables, fruits, whole grains, and the like, you will get following nutrients:

1.    Vitamins
2.    Minerals
3.    Iron
4.    Calcium
5.    Vitamin D
6.    Vitamin B12

These are just some of the most basic and common nutritional components present in most vegetables.  There is even more variety of nutrients that you can get from other vegetable sources, which your body needs to function well.

Scientific Evidence

One of the main reasons why most people do not want to fully give up meat is that they believe vegetables aren’t good enough sources for nutrients that would maintain strong, healthy bones. Wrong. There are studies that link and give proof to the idea that vegetables and fruits will make healthy bone.

According to a recent study conducted by UK’s Cambridge University, teenagers who ate a substantial amount of fruits and vegetables were shown to be heavier and have stronger spines as compared to teens that lacked intake of fruits and vegetables. This is most especially important for this age group wherein the bones are still in their growth process. Therefore, you need to support their diet with a good amount of fruits and vegetables to enhance growth and development of the bones.

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.

Other Nutritional Content

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.

Vegetables for Healthy Bones

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.

Calcium cannot do the work of building your bones on its own. It needs to work together with other elements to produce a more holistic condition for you bones. As much as you need a combination of various food types for a more effective vegetarian diet, you also need a combination of these nutrients to ensure that essential functions of the body are carried out and supported.