April 2009 - Vol 4 Issue 4

Strong Support for Vegetarian Diet
How fruits and vegetables strengthen bones
by Michelle Gibeault Traub, R.D.

The vegetarian lifestyle is a popular choice for many individuals. There are numerous reasons for choosing to be meat-free, including moral issues such as supporting animal rights and protecting the environment, along with health issues like losing weight or lowering cholesterol. The arguments for a plant-based diet continue to gain momentum as recent research addresses yet another powerful reason for vegetarianism - better bone health.

Bone - the great calcium bank

While bones may appear to be quiet, inactive participants in the body, they are actually rather dynamic. Bones, in addition to keeping us standing tall and protecting our internal organs, serve as a storage bank for calcium. Although calcium is best known for its ability to provide strength and density to bones, that mineral also plays a vital role in the body’s acid-base balance. When the body becomes too acidic, calcium steps in to neutralize the situation. If there isn’t enough calcium coming in through foods or calcium supplements, then the body takes the calcium it needs from its bank - bone.

Your own personal chemistry lab

So, how does the body actually become acidic? When foods are digested they release compounds that are either acidic or alkaline (basic). When a well-balanced diet is consumed these compounds balance out. However, when a diet high in protein and simple carbohydrates is eaten, an acidic environment can develop. In that case, the acid must be neutralized by alkaline foods, or as mentioned above, through calcium. Fruits and vegetables are the main sources of alkaline compounds in the diet. Other sources include beans, some seeds, and nuts. A well-balanced, vegetarian diet tends to be high in these foods, making following that type of diet a great choice for bone health.

Calcium is still essential

Although eating alkaline-rich fruits and vegetables promotes strong bones, you must not forget the basics.  Getting enough calcium and vitamin D is still essential for bone health. And, although foods like broccoli, kale, collards, turnip greens, and beans contain small amounts of calcium, vegetarians may need to eat foods that are fortified with calcium, or take a calcium supplement in order to meet calcium needs of 1000-1300 mg per day. Calcium and vitamin D-fortified soy-, almond- or rice milk, or orange juice with those nutrients added can help meet a vegetarian’s requirements for calcium and vitamin D.

The vegetarian diet done right

Good health encompasses more than just strong bones, and extra care is required to ensure that a vegetarian diet provides all of the necessary nutrients. Special attention should be taken to getting the following:

Vitamin B-12– This vitamin is predominantly found in meat and fish, so in order for vegetarians to get the.9-2.4 mcg per day that they need (based on age), they may need to take a multivitamin or eat fortified foods like breakfast cereals (For more information on B-12 view this NIH Fact Sheet).

Omega-3 Fats – The best forms of these valuable fats are DHA & EPA which come from fish. For those vegetarians who avoid fish, the fatty acid ALA is another option. ALA is found in the seeds and oil of flax, hemp and pumpkin, as well as, in walnuts. However, since ALA does not readily convert to DHA (considered the most active form of Omega-3 fats), if it is acceptable, vegetarians may want to try a DHA supplement derived from algae.

Even with its challenges, the vegetarian diet is very strong. By choosing a variety of different vegetables, fruits, whole grains, nuts and seeds, along with supplementing when necessary, vegetarians can support their personal beliefs and the health of their bones.

Resources

Vegetarian Starter Kit from the Vegetarian Times

A new food guide for North American vegetarians from the American Dietetic Association (ADA)

References

1. Ramina Jajoo, MD, Lingyi Song, MS, Helen Rasmussen, RD, MS, Susan Harris, DSc, Bess Dawson-Hughes, MD. Dietary Acid-Base Balance, Bone Resorption, and Calcium Excretion. Journal of the American College of Nutrition, Vol 25, No 3, 224-230 (2006).
2. Janis Graham. A New Way to Keep Bones Strong. Readers Digest. 3/09, p83-4.

Top of Page