World Osteoporosis Day is October 20th but your bone health should be getting your attention every day. An estimated 10 million Americans -- mostly women -- have osteoporosis, and if your vegan diet isn't balanced, you could be one of the nearly 34 million Americans at risk for the bone-weakening disease. Here are a few vegan diet tips for strong bones.Osteoporosis isn't just an elderly disease
Even though you're young, active, and have never broken a bone doesn't mean your bones are at their peak density nor does it mean you should wait until you are "older" to start improving your bone health. No matter your age, start reducing your risk of developing osteoporosis today.Nutrients for strong bones
Though a balanced diet that delivers at least the recommended daily intake of vitamins and minerals is essential for your bone health, there are a few vitamins and minerals that are especially crucial for strong bones. Make sure you're getting enough calcium (tofu, almonds, figs, soy milk, and sesame seeds), magnesium (dark leafy greens, nuts, seeds, and whole grains), vitamin D (fortified soy milk, organe juice, and breakfast cereals) and vitamin K (blackstrap molasses, broccoli, dark leafy greens, and olive oil).Vegan sources of calcium
According to Amy Joy Lanou, PhD, and Michael Castleman, authors of Building Bone Vitality
(McGraw Hill, 2009), about one-third of the typical American's calcium intake comes from nondairy sources, such as fruits, vegetables, grains, beans, nuts, seeds, eggs and animal foods. Though dairy, eggs, and other animal products are off-limits in the vegan diet, you are already consuming other foods that provide calcium.>>Dairy-free sources of calcium Chocolate for bone health
Believe it or not, you can now eat more chocolate for bone health, too. Adora Calcium Supplements
are one of my favorite go-to sources for calcium, vitamin D, and magnesium. One disk of dark chocolate is only 30 calories and supplies 500 milligrams of calcium, 250 IU of vitamin D, and 40 milligrams of magnesium. As a bonus, these smooth, chewy chocolate bites are free of gluten, artificial sweeteners, and lactose.More vegan lifestyle tips!