Fighting Osteoporosis with a Plant-Based Diet - dummies

Fighting Osteoporosis with a Plant-Based Diet

By Marni Wasserman

Osteoporosis is the deterioration of bone mass in the body. This can happen as a result of aging, lifestyle, and diet, and many people have grown up thinking that a glass of milk will prevent osteoporosis. Although the dairy industry wants you to believe that, the less dairy you consume, the better your bone health is!

Many studies show that bone health is actually improved with a high percentage of plant-based foods (specifically dark, leafy greens and seeds) in your diet.

Dairy foods are rather acidic and can leach calcium from your bones, causing bones to break down instead of building up. Plant foods, on the other hand, are rich in calcium and magnesium and directly nourish the bones, giving them the minerals they need to thrive and help prevent breakdown.

Plant-based foods provide your body with calcium while tasting delicious. There is no need to worry about exact measurements of calcium when you’re getting it from whole-food sources. Just be sure to get a variety of items in your diet on a daily basis, and you’ll be loaded with the right kind of calcium that your body will love.

Top bone-building foods include:

  • Beet greens

  • Collards

  • Kale

  • Bok choy

  • Carob

  • Beans and legumes (peas and lentils)

  • Sesame seeds

  • Hempseeds

Understanding that your calcium intake doesn’t have to come from dairy may be difficult to digest, because most people believe that dairy is the only source of calcium. However, from my perspective, the foods you need to focus on are ones that are loaded with calcium naturally. These foods give your body its calcium requirements, are easy to digest, and allow your body to soak up many other beneficial minerals and nutrients.