Vegetarians who eat only raw plant-derived foods have abnormally low bone mass, usually an early sign of bone-thinning diseases like osteoporosis, American researchers have found. The researchers found that the vegetarians’ intake of calcium and vitamin D was particularly low.

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Make sure you include 1 000 to 1 300 milligrams of calcium and 5 micrograms of vitamin D in your diet every day. If you’re not including milk or milk products in your diet, you’ll have to get your daily calcium and vitamin D dose in tablet form. Plant-based foods aren’t good enough sources of these crucial nutrients. For this reason, extreme raw-food vegetarian diets are generally not recommended.

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