CHART FOR BONE HEALTH

We take so much for granted, very often come to realise when it’s a little too late, damage is done, & deterioration has deeply set in, so now is the time to take charge for improved quality of life! If ever you ask anyone what they would love most, they will almost indefinitely mention health as number one top of the list. With health we can climb mountains, swim across oceans, help others, find love, and obtain wealth.

We consume food at least three times a day on average, why not make that fuel count and ‘nutrify’ each and every single organ and living cell, as we have one body, one life, lets make it count.

Consuming healthy well balanced meals from all food groups (fruit, veg, nuts, seeds, legumes, grains, herbs, spice, edible roots & flowers), as well as eating from rainbow colours (white, yellow, orange, red, green, red, blue, purple, black, brown), daily sunshine D,  exercise, and relaxation leads to good health.

In today’s world where toxins are rife, they linger in the air that we breathe, swim in our waters, and leach into our depleted poisoned soils, it’s imperative that we start to heal ourselves with whole vegan foods, in order to detoxify our bodies & our minds from the daily garbage, grunge, heavy toxic metals, pollutants, and the violence, and start cleaning up and taking good care of our ecosystems. Health starts on our plates, as does peace.

Our bones support us and help us move so they do matter. Osteoporosis is still an increasing prevalence especially amongst the elderly, with an increase in fragility fractures, leading to mortality, morbidity, and decreased quality of life. Our bodies are able to heal, regenerate, & grow, this does not exclude our bones. In order to help bones heal and maintain bone density & strength, we need to consume foods that nourish, we need to exercise & stretch, rest and receive adequate daily Sunshine D & D.  Below are some guidelines, which leave us so spoilt for choice.

Calcium

Leafy green veg including broccoli, cabbage, okra –  but not spinach. Soybeans, tofu, nuts, bread and fortified flours, fortified soy, rice & oat drinks. Sesame seeds & tahini. Pulses, dried fruit (raisins, figs, dried apricots, prunes)

Sunshine D & D

Fortified fat spreads, cereals, soy drinks.

Zinc

Pumpkin seeds, dark pure chocolate, garlic, sesame seeds, watermelon seeds, wheatgerm, squash seeds, chickpeas, cashews, mushrooms, spinach

Magnesium

Whole wheat flour, whole grains, spinach, quinoa, almonds, cashews, black beans, edamame, peanuts, tofu, sesame seeds

Copper

Dark pure chocolate, cashews, sunflower seeds, chickpeas, raisins, lentils, hazelnuts, dried apricots, avocado, sesame, seeds, quinoa, turnip greens, blackstrap molasses, shiitake mushrooms, almonds, asparagus, kale, chia seeds

Potassium

Avocado, squash, spinach, sweet potato, potatoes, dried apricots, pomegranate, coconut water, white beans, banana, beet greens, white button mushrooms, tomatoes, broccoli, artichokes, green peas

Phosphorous  

Pumpkin & squash seeds, Brasil nuts, soy foods, beans & lentils

Vitamin K/K2

Leafy greens, natto, brussel sprouts, spring onions, brussel sprouts, asparagus, sauerkraut, edamame, pickles, pumpkins, pine nuts

Boron 

Beans, nuts, whole-grains, avocados, berries, plums, oranges, grapes

 

Enjoy, life is too short not to

Just Vegan would love to hear how you are maintaining bone health

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