Maintaining strong, healthy bones is crucial for overall wellness, especially as we age. While calcium is often highlighted as the primary nutrient for bone health, other nutrients like magnesium, vitamin D, and vitamin K also play essential roles. Contrary to popular belief, you don’t need dairy to keep your bones strong – there are plenty of vegan foods packed with these bone-supporting nutrients. Here are ten vegan foods to include in your diet to promote bone health.

1. Tofu

Tofu is a versatile, high-calcium food that can significantly contribute to bone health. Just half a cup of tofu can contain anywhere from 200 to 400 milligrams of calcium, depending on how it’s processed. Tofu is also a good source of protein, which supports muscle health and strengthens bones. According to a study published in NIH, plant-based calcium sources like tofu can support bone density when consumed as part of a balanced diet.

2. Almonds

Almonds are rich in calcium, with a quarter-cup serving providing about 90 milligrams. They also contain magnesium and phosphorus, which are important for bone mineralization. Almonds make a great snack, or you can enjoy almond butter for a delicious spread or smoothie addition.

3. Kale

Leafy greens like kale are excellent for bone health, as they provide calcium, magnesium, and vitamin K – all of which are essential for bone strength. Just one cup of cooked kale offers around 180 milligrams of calcium, along with antioxidants that support overall health.

4. Chia Seeds

Chia seeds are tiny nutritional powerhouses, providing a mix of calcium, magnesium, and phosphorus. A single ounce (about two tablespoons) of chia seeds offers around 180 milligrams of calcium, making them easy to incorporate into smoothies, oatmeal, and yogurt.

5. Fortified Plant Milks

Fortified plant-based milks, like almond, soy, and oat milk, are often enriched with calcium, vitamin D, and sometimes vitamin B12. A single cup of fortified almond or soy milk can provide up to 30% of the recommended daily intake of calcium, making it a convenient option for bone health.

6. Broccoli

Broccoli is a bone-friendly vegetable, offering calcium, vitamin C, and vitamin K. These nutrients work together to support collagen production, which strengthens bones. Adding broccoli to your meals is a great way to boost your nutrient intake for both bones and overall health.

7. Tahini

Tahini, made from sesame seeds, is an excellent source of calcium, with about 130 milligrams per tablespoon. It’s also rich in phosphorus and magnesium, making it a fantastic addition to your diet for bone support. Enjoy tahini in dressings, dips, or drizzled-over roasted vegetables.

8. Figs

Dried figs are one of the few fruits that provide a good amount of calcium, with about 120 milligrams per five figs. They also contain magnesium and potassium, which help maintain bone density and prevent bone loss.

9. Lentils

Lentils are a good source of magnesium and phosphorus, which are vital for bone health. They also provide protein and iron, supporting overall muscle and bone strength. Lentils can easily be added to soups, stews, and salads for a nutritional boost.

10. Oranges

Oranges are often celebrated for their vitamin C content, but they’re also beneficial for bone health. Vitamin C plays a role in collagen formation, which helps maintain bone structure. Some varieties of oranges are fortified with calcium, adding extra benefits for bones.

FAQs About Vegan Bone Health

Final Words

Maintaining strong bones on a vegan diet is entirely achievable with a variety of nutrient-dense foods like tofu, almonds, leafy greens, and fortified plant milks. By focusing on these plant-based foods rich in calcium, magnesium, and vitamins D and K, you can support healthy bones and overall well-being. Eating a balanced diet that includes these vegan-friendly sources will help you keep your bones strong and resilient.