How To Keep Your Bones Healthy (Dairy Free)

How To Keep Your Bones Healthy
(Dairy Free)

Adequate, lifelong dietary calcium intake is necessary to reduce the risk of osteoporosis. Consuming adequate calcium and vitamin D and performing regular, weight-bearing exercise are also important to build maximum bone density and strength. With all the delicious substitutes for dairy products these days, one can easily omit dairy from their diet. According to the recommended guidelines for calcium, children 4-8 need 1000 mg and children 9-13 need 1,300 mg and adults, including lactating mothers, need 1,000 mg. There is a long list of plant foods that supply plenty of calcium that is easily absorbed by the body: legumes, green leafy vegetables like kale , collards, mustard greens, turnip greens, bok choy, parsley, and broccoli, cabbage, oats, beans, sesame seeds, almonds, asparagus, as well as fortified plant milks, fortified juices, and firm tofu made with calcium-sulfate.

So when you next hear a dairy advertisement tell you that you need calcium for healthy bones, think about what they aren’t telling you. There are alternatives that may not only be healthier for you, but also kinder to cows, calves and the environment.


Source:Food Matter