Protecting Bone Health among Vegans
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
Thanks for helping vegans.. Appreciate it.. dont get to read this information too often on the internet.
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