Many vegetarians have a question in their minds: If I don't have food from animal sources, will I be more prone to osteoporosis?
Studies have pointed out that both lacto-egg hormones and milk vegetarians have supplemented milk to increase calcium intake, so regardless of the length of vegetarian habits, there is no significant loss of bone mineral content; but in vegan dieters, it is found that the lumbar bone density and bone mineral content are indeed significantly low, and the longer the duration of vegetarian diet, the lower the bone mineral content, especially in the lumbar vertebrae.
So, how do vegan dieters maintain bone density? There are three secrets.
1. Consume foods that are high in calcium
People on a vegan diet can obtain calcium by consuming foods high in calcium. For example, 1 small square bean curd contains about 274 mg of calcium, 1 bowl of red amaranth contains about 218 mg of calcium, 1 bowl of spinach contains about 137 mg of calcium, and 2 small spoons (10 grams) of black sesame seeds also has 143 mg of calcium.
However, the absorption rate still needs to be considered when consuming foods with high calcium. It should be noted that red amaranth, spinach and black sesame seeds are high in calcium, but they are also rich in dietary fiber, phytic acid and oxalic acid, which greatly reduces the absorption rate of calcium.
Why does being rich in dietary fiber, phytic acid and oxalic acid affect calcium absorption? Because dietary fiber, phytic acid and oxalic acid, will combine with calcium in the intestine to form a complex, which is not conducive to the absorption and utilization of the body, which means that although red amaranth, spinach and black sesame are rich in calcium, the actual amount that can be absorbed is actually not much.
Don't worry, for example, getting fruit after a meal is a good idea. Because the organic acids in fruits (citric acid, malic acid), can improve the absorption rate of intestinal calcium. In addition, the vitamin C contained in the fruit is an indispensable nutrient for maintaining bone health, because the important steps of bone remodeling are involved in vitamin C.
You can also choose fortified foods, such as fortified cereals and calcium-fortified soy milk. For example, you can make your own breakfast, put an appropriate amount of fortified cereal in a bowl, sprinkle some black sesame powder, pour in half a cup of calcium-fortified soy milk, and finally cut some fresh fruit to let vitamin C enhance the absorption of calcium, which is a calcium-rich meal.
2. Bask in the sun and supplement with enough vitamin D
Vitamin D promotes the absorption of calcium in the intestines, which together support the health of bones.
The skin is exposed to sunlight and is the main source of vitamin D in humans. The "UVB" in ultraviolet light helps the body synthesize into vitamin D. Studies have found that the best time to expose to sun exposure is from 10 a.m. to 3 p.m., and in the absence of sunscreen, 3 to 4 times a week and 10 to 15 minutes of sun exposure can obtain enough vitamin D. But Taiwan's climate is sweltering, especially in the summer, it is difficult to bear the sun for 10 to 15 minutes, so what to do?
If adequate amounts of vitamin D cannot be synthesized from the sun, they can be obtained from food. The best sources of vitamin D for vegetarian diet include: sun-dried mushrooms and vitamin D fortified foods. However, it should be noted that vitamin D is fat-soluble, and the absorption efficiency of eating with oil and fat will be better.
According to the Ministry of Health and Welfare's "National Dietary Nutrient Reference Intake", the recommended intake of vitamin D for adults is 400 I.U. per day. If you do not receive enough sunlight and have difficulty getting food, you may consider supplementing with vitamin D with nutritional supplements.
3. Exercise enough
In addition to getting enough calcium and vitamin D, don't forget to exercise.
Exercise with "weight-bearing exercise" is more beneficial for bone strengthening. Through "weight-bearing exercises", such as walking, playing ball, climbing mountains, climbing stairs, etc., 3 times a week, at least 30 minutes each time, not only can strengthen bones and muscles, but also slow down bone loss.
With enough calcium and vitamin D, combined with adequate exercise, vegetarians can also maintain bone health!