Soybeans

According to Very Well Health, soybeans contain high-quality protein, offering essential amino acids to maintain muscles and support mobility. This food also contains isoflavones, plant compounds that can help maintain bone density, especially in postmenopausal women. Soybeans can be consumed as boiled soybeans, tofu, or unsweetened calcium-fortified soy milk.

Lentils

Lentils provide plant protein, iron, magnesium, and folate. Protein helps maintain muscles supporting joints, while magnesium is involved in calcium metabolism and bone structure maintenance. Lentils can be used in soups, stews with vegetables, or salads.

Almonds, walnuts

Almonds offer protein, magnesium, and calcium, while walnuts are rich in unsaturated fats and the plant-based omega-3 fatty acid ALA. Magnesium contributes to maintaining strong bones, and unsaturated fats benefit overall health. Individuals should consume unsalted, unsweetened nuts in moderate portions, about 28 g per serving.

Tofu is rich in protein, beneficial for bone and joint health. Photo: Bui Thuy

Chia seeds

In addition to plant protein, chia seeds also contain fiber, calcium, magnesium, and omega-3 fatty acid ALA. Calcium and magnesium help maintain bone structure, while omega-3 ALA supports heart health and regulates inflammatory processes in the body. Add chia seeds to yogurt, oatmeal, smoothies, or soak them in water before consumption.

Chickpeas

Chickpeas contain protein, fiber, magnesium, and essential zinc for many bodily functions. The protein in this food helps maintain muscle mass, supports mobility, and reduces the risk of physical frailty with age. Chickpeas can be prepared in stews, curries, or soups.

Pumpkin seeds

Pumpkin seeds provide protein, magnesium, zinc, and phosphorus, nutrients involved in bone maintenance and normal bodily functions. You can add pumpkin seeds to oatmeal, yogurt, or use them as a snack, prioritizing unsalted varieties to limit sodium intake, according to Eating Well.

Fermented soybeans

100 g of fermented soybeans (tempeh) provides about 20 g of protein and 111 mg of calcium. Protein helps maintain muscles supporting joints, and calcium is essential for bone structure. The fermentation process can reduce phytates, compounds that hinder the absorption of some minerals, thereby enhancing nutrient absorption. Tempeh can be sliced, marinated, then pan-fried, grilled, or cooked with vegetables.

It is advisable to rotate various plant protein sources throughout the week instead of consuming only one type. Tofu, beans, and seeds can be combined with green vegetables, fruits, and whole grains for diverse nutrients. Alongside a balanced diet, appropriate exercise also contributes to protecting bone and joint health.

Le Nguyen (Compiled)