Osteoporosis

Please note that the following does not replace medical or nutritional advice from a healthcare professional.

Various factors determine the risk of developing osteoporosis such as genetics, smoking, weight, gender, certain long-term medications, alcohol intake, physical activity. Whether you are in a risk-group for osteoporosis, already suffer from osteoporosis or its milder form osteopenia, here are a few things to bear in mind regarding diet.

A vegan diet can provide all of the required nutrients for bone health including protein, vitamin C, vitamin K, magnesium and protein.

Calcium-rich foods include soy products (especially fortified products like tofu and soy milk), fortified plant milks and vegan yogurts, leafy green vegetables, unhulled tahini, almonds, and white beans.

It is also important to check your vitamin D levels and in case you have a deficiency to take a supplement under the supervision of your physician or dietitian. Vitamin D deficiency is not a dietary one and vegan vitamin D supplements are available.

In addition to diet and supplements, exercise, especially resistance training, is also very important.