Updated 09 July 2014

Vegetarians, boost your bone health

Vegetarians who eat only raw plant-derived foods have abnormally low bone mass.

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.

Take action:

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. Generally, plant-based foods aren't significant sources. For this reason, extreme raw-food vegetarian diets are not recommended.

Visit our Osteoporosis Condition Centre or consult our Healthy Bones Expert.


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Tereza is the CEO of the National Osteoporosis Foundation and worked as a Nursing Sister in the field of Osteoporosis for 18 years prior to her appointment with the Foundation. She used to be the Educational Officer for the Foundation and co-wrote the patient brochure on Osteoporosis. Read more

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