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A Plant-based diet is proven to improve bone density and reduce the risk and effects of osteoporosis

An increased risk of fracture is associated with dietary calcium intake (e.g. cow’s milk).


An increase in vegetable protein intake and a decrease in animal protein intake may decrease bone loss and the risk of hip fracture. 


A whole-food, plant-based diet contains critical vitamins and minerals that the body can absorb for healthy bones. 

  • Calcium absorption of plant foods is significantly higher than cow’s milk. Leafy green vegetables, like broccoli, kale, and collards, beans, and plant milks are great sources of calcium. 

  • Magnesium, like calcium, is an important bone mineral. Studies have shown higher magnesium intakes to be associated with stronger bones. Legumes and green leafy vegetables are great sources of magnesium.

  • Vitamin C from citrus fruits, tomatoes, bell peppers, and other fruits and vegetables is essential for making collagen, the connective tissue that minerals cling to when bone is formed.

  • Vitamin K, found abundantly in dark leafy greens like kale and spinach, stimulates bone formation. 

  • Potassium decreases the loss of calcium from the body and increases the rate of bone building. Vegetables, oranges, bananas, and beans are rich sources of potassium.

  • Vitamin D is an important contributor to strong bones. Our skin makes vitamin D when exposed to direct sunlight. Sun exposure of 5-15 minutes can be enough to meet many people’s vitamin D needs. However, having darker skin complexion, living closer to the north/south poles, and even the winter season can make it hard to get sufficient vitamin D from sunlight alone. Therefore, mushrooms, fortified grains, bread, orange juice, and soy or rice milk exist as options for providing vitamin D through the diet.  Milk does not naturally contain vitamin D.


Exercise, combined with a predominantly plant-based diet, is one of the most effective ways to increase bone density and decrease the risk of osteoporosis. Its benefits have been observed in studies of both children and adults.


Bone density is much higher for plant-based individuals


Conversely, individuals with high dairy milk consumption experienced a higher rate of bone fractures and mortality.  Studies have shown that women who drank more milk had more fractures than women who drank less or no milk. 


For individuals with osteoarthritis, a whole-foods, plant-based diet significantly improves self-assessed measures of functional status


Plant-based diets help address the following health issues

The health benefits of eating plant-based include:


There is an overwhelming volume of research to substantiate the detrimental effects of animal consumption and the benefits of a plant-based diet.  We have included an abbreviated list of peer reviewed research articles as well as those by leading institutions.  We have excluded industry-funded research articles (or at least listed as having industry funding or if a primary author has an industry affiliation). Please let us know if you see a lapse or additional research we should include. 
















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