A Guide To Promote Stronger Bones With Plant-based Nutrients

Health is Wealth. Don’t you agree? Nothing matters if health deteriorates and diseases find a new home in your body. Hence, being healthy externally and internally is extremely important. From eating the right kind of food to doing appropriate exercises, all add to a healthy lifestyle.

Maintaining bone health also counts. Strong bones are a crucial element in our overall health. Bones don’t just function as our framework for our body, they are essential for our movements too. According to the National Institutes of Health¹ , ‘Apart from movement and right posture, strong bones also aid in protecting some internal organs. Also, they help in supplying minerals and vitamins to the entire body as and when needed.’ 

So, how do we ensure the health of our bones? 

The Answer is Diet

Yes, you read it right. You need to consume a diet that supplies you both macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). 

We often tend to ignore the role of micronutrients in our diet. Vitamins and minerals are essential to the nourishment of our body. Especially, when it concerns our bones. Vitamins like D and K and minerals like calcium and magnesium are important for our bone health.

We all have grown up hearing dairy products are the key to bone health. They contain these aforementioned micronutrients. But did you know we can derive the same micronutrients from plant-based foods?

How do I include these Plant-based Nutrients in my Diet?

Let us see how you can strengthen your bones with plant-based nutrients.

1. Calcium 
   According to the National Institutes of Health², ‘Calcium is the main ingredient for stronger bones.’ Dairy products are a rich source of calcium. In addition to them, you can consume nuts (Almonds, Pistachios), lentils, beans, seeds (Chia, Flax), vegetables (Cabbage, Okra), and berries for building bones calcium. 

2. Vitamin D
   Vitamin D is essential for the bones so that the intestines can absorb nutrients like calcium. According to research³, lack of exposure to the sun leads to the deficiency of Vitamin D. Oranges are a good source of this vitamin.

3. Magnesium 
   For calcium absorption and retention in human bones, magnesium is essential. Nuts like Walnuts, Almonds, and Peanuts are readily available in the market that can boost your body’s magnesium level. 

4. Vitamin K
   Deficiency of Vitamin K means poor bone health and increased fracture situations. According to an article published in 2017⁴, lack of Vitamin K is directly related to osteoporosis. 

Green leafy vegetables are a rich source of Vitamin K – Kale, Mustard Greens, Spinach, Sprouts, Green Beans, Green Peas, Avocado, Broccoli. 

Are Supplements Necessary?

Sometimes, your diet alone cannot provide enough micronutrients to meet your daily needs. Especially when Vitamin D is concerned. In such circumstances, supplements are an ideal choice. 

Opt for clean, plant-based calcium supplements to strengthen your bones. Certified brands like OZiva have a variety of additive and preservative free plant-based nutrients that you can include in your daily routine like Bettr.CalD3+ that has plant-based Calcium, Vitamin D3 and Vitamin K2 to ensure better bone health, stronger joints and muscle. It not only supports bone formation and preserves bone structure and function but also promotes better Calcium absorption and hormones that maintain Calcium level. It is also beneficial for relieving joint pain, reducing inflammation and promoting the healing process.

Key Takeaway

Undoubtedly, medical bills are expensive. Therefore, it is time to spend wisely and invest in your health through plant-based nutrition. Taking the right step now can save you from a plethora of diseases later on. So consume the right food along with appropriate exercise that complements clean living as they boost your body’s ability to prevent diseases which is important for your overall health.

Watch more informative video on OZiva TV by referring to the link below where we have our nutrition expert talking about the benefits of OZiva Bettr.CalD3+ in detail.

Sources:

1. https://www.bones.nih.gov/health-info/bone/bone-health/bone-health-life-health-information-basics-you-and-your-family 
2. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ 
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/ 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/