Bone-Strong Nutrition Strategy
With osteoporosis still on the increase worldwide, how can you use nutrition to protect yourself? Is it safe to eat a plant-based diet? And what nutrients are most helpful? Here are a few tips that can help.
While some research suggests that vegans have a higher risk of bone fractures, a healthy plant-based diet can be done safely. With a bit of planning and intentionality, you can use a smart plant-based diet to fight back. Here’s how.
Vitamin D. Known as the “sunshine vitamin,” vitamin D is actually a hormone that regulates calcium and phosphorus in the body and protects against osteoporosis. Ultraviolet rays from the sun interact with a cholesterol compound in your skin to make this important hormone. Unfortunately, the majority of people in many western cultures spend most of their time indoors and so don’t get enough sunshine. And as a result, vitamin D deficiency is rampant. Those who live in northern climates where the sunlight is weaker are less able to get enough vitamin D even when they are out in the sun. Also, those with darker skin or who use sunscreen don’t absorb as much of the ultraviolet rays and need much longer in the sun to produce enough vitamin D. In addition, older adults don’t make as much vitamin D as younger people do. If you’re not getting enough from the sun, you’ll want to get it in your diet. Vitamin D is added to many commercially available forms of milk, including plant milk. Fortunately, checking your vitamin D status can be done with a simple blood test. You may need to be taking a supplement - check with your doctor to find out.
Calcium. In addition to building strong bones, calcium is also needed for blood clotting, heart function and muscle contraction. Most (99%) of the calcium in the body is stored in the bones, which act as a bank. If calcium is in short supply in the blood, it is simply pulled from the bones. And osteoporosis silently sets in without warning. No one feels weaker as their bones are being robbed of minerals. For many people, a fracture is the first warning of osteoporosis.
Getting enough calcium provides protection. One study showed vegans who took in less than 525 milligrams of calcium per day had a higher rate of fractures. Another study noted that women consuming less that 525 milligrams of calcium had a 75% higher fracture risk compared with women who took in more than 1200 milligrams of calcium daily. Where can you get calcium? Most people immediately think of cow’s milk. But many commercially available plant milks are also good sources of calcium. In addition, some vegetables like broccoli, brussels sprouts, cabbage, kale, mustard greens and legumes also contain calcium. (Soybeans and navy beans top the list, followed by garbanzos and pinto beans - Just be sure to soak your beans first and then cook in fresh water to make the calcium available to the body.) Are you getting enough calcium?
The EPIC-Oxford study, of the largest studies of nutrient intakes, shows that the average adult consumed somewhat less than the recommended amount of calcium for those over age 50. And the vegans averaged considerably less than that. Consider evaluating your intake – keep a record of what you eat for a few days and use a nutrition analysis software tool to find out. The International Osteoporosis Foundation has a handy calcium calculator tool that you can use for a quick evaluation.
Vitamin B12. This essential vitamin plays an important role in keeping your bones healthy. Several studies have shown a strong correlation between vitamin B12 status and bone mineral density. In fact, one study in the Netherlands showed that women with a low B12 blood level had seven times the prevalence of osteoporosis compared to those with adequate B12 status. Of course, vitamin B12 is found almost exclusively in animal foods, so those on a plant-based diet will need to get this vitamin from fortified foods, like plant milks or cereals, and will likely need to take a supplement as well. Vegans are considerably more likely than others to be deficient in this vitamin. A European study showed that 92% of vegans had an inadequate vitamin B12 status. So if you’re eating a plant-based diet, consider getting a quick lab test to check B12 level, and taking a supplement if needed.
Omega 3 fatty acids. There is limited evidence to suggest that these fatty acids might be protective against bone loss. While omega 3 fatty acids can be found in fish, they are also found in plant foods such as ground flax seeds and walnuts.
Protein. Several studies showed lower risk of bone fracture for those who consumed higher amounts of protein. So be generous with your legumes, as well as with your whole grains, vegetables, nuts and seeds.
Vegetables, fruits and beans. Potassium and magnesium from fruits, vegetables and legumes can help protect the bones, as can vitamin K from greens, peas and broccoli.
Things to limit. Too much sodium can cause bone loss. Watch for sodium in processed foods and restaurant foods. Meals from fast food restaurants in particular, are loaded with sodium. Alcohol, caffeine and cola drinks also hurt the bones.
Even though there are a few risk factors like age and family history that can’t be changed, a healthy eating strategy can go a long way toward protecting your bones.
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References
1. Shapses SA. Do we need to be concerned about bone mineral density in vegetarians and vegans? The Journal of nutrition. 2020;150(5):983-984.
2. Craig WJ. Health effects of vegan diets. The American journal of clinical nutrition. 2009;89(5):1627S-1633S.
3. Katherine L Tucker. Vegetarian diets and bone status1–3. The American journal of clinical nutrition. 2014;100 Suppl 1:329S-335.
4. Davey GK, Spencer EA, Appleby PN, Allen NE, Knox KH, Key TJ. EPIC–Oxford:Lifestyle characteristics and nutrient intakes in a cohort of 33 883 meat-eaters and 31 546 non meat-eaters in the UK. Public health nutrition. 2003;6(3):259-268.