Protecting Bone Health among Vegans

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Protecting Bone Health among Vegans
            Research suggests that vegan diets may be protective against chronic illnesses such cardiovascular disease, type 2 diabetes, obesity, and certain types of cancers. Just like any other diet, concerns with this type of diet do exist, in particular in regards to bone health. Osteoporosis is a chronic debilitating bone condition characterized by reduced bone mineral density, decreased bone strength, and deterioration of bone tissue over time which increases risk of fractures in any stage of life, especially in postmenopausal women. Large previous studies have shown that vegans may be a higher risk for reduced bone density, a major determinant of osteoporosis.      
            Recent studies evaluating vegan diets and markers of osteoporosis (i.e peak bone mass, bone mineral density) found that veganism is not the root cause for lower bone mineral density that is related to osteoporosis, but is due to the limited intake of vital nutrients for bone health such as protein, calcium and vitamin D (which is required to absorb the calcium). Currently the Recommended Dietary Allowance for calcium is set at 1,000 mg for adults 19-70, 1,200 mg for women over the age of 50, and men over the age of 70. The recommendation for vitamin D is set at 600 IU for adults aged 19-70.
            In order for dietitians to enable their vegan clients to achieve the RDA for calcium experts are suggesting directing these individuals to foods with high calcium bioavailability such as turnip greens, collards, kale, soyfoods, and fortified plant milks as compared to foods with low calcium bioavailability such as spinach, and beet greens.  Experts are also recommending vegans to supplement their diet with vitamin D rich foods such as fortified soy/almond milk, orange juice, breakfast food and mushrooms along with sun exposure with skin exposed for 10 minutes a day (if feasible). In regards to protein, research has found that vegetable protein is an adequate source for protein and has been found to reduce the incidence of wrist fracture with higher intakes to a similar degree that individuals who consumed high intakes of animal proteins experience.
            Dietitians can play a unique role and are in the perfect position where they can provide evidence based advice on maintaining bone health, which is crucial due to the large amounts of misinformation that is found readily in our world today. By assessing risk factors on an individual level, ensuring that their client’s vegan diets are adequate in vitamins and minerals, and discussing the appropriateness of supplementation dietitians can make help their clients maintain their bone health in order to prevent osteoporosis. 

References
Palmer, S. (2016). Protecting bone health among vegans. Today’s Dietitian, 18(2), 24. Retrieved from http://www.todaysdietitian.com/

-KP

Comments

  1. AnonymousSeptember 11, 2017 at 8:51 AM

    Thanks for helping vegans.. Appreciate it.. dont get to read this information too often on the internet.
    Best Orthopedic hospital in Mumbai

    ReplyDelete

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