If you have or are at risk for osteoporosis, it is important to eat a healthy diet that includes adequate amounts of calcium and vitamin D. Following a vegetarian diet can make getting all the essential vitamins and nutrients more challenging, but with carefully planning you can meet all of your nutritional needs. If you are concerned about osteoporosis and your diet, speak with your health care provider, who can make recommendations based on your personal health.
Osteoporosis
Throughout life the bones go through a constant process of breaking down old bone and replacing it with new bone. If bone is broken down faster then it is replaced, osteoporosis, or a weakening of the bones, may develop. This places you at a higher risk of suffering a fracture, which can be debilitating. Smoking, a lack of exercise, taking certain medications and a diet low in calcium and vitamin D can all contribute to this condition. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, not getting enough calcium has been linked to low bone mass, rapid bone loss, and high fracture rates. Since vitamin D must be present in order for the body to absorb the calcium, you must get enough vitamin D as well.
Daily Recommend Amounts
Daily calcium needs for adults range from 1,000 to 1,300 mg, and the recommended intake of vitamin D is between 600 and 800 IU. Needs are based on gender, age and overall personal health. A physician can run blood tests to determine if you are getting enough of both and make recommendations on supplementation if necessary. Supplements of calcium and vitamin D should only be used under medical supervision, because too much of either can also cause health problems.
Vegetarian Diets
There are three main types of vegetarian diets. The least strict is the lacto-ovo vegetarian diet, which does not allow meat, chicken or fish but does allow dairy products and eggs. A lacto vegetarian diet does not allow meat, chicken, fish or eggs but does allow dairy. The strictest form is a vegan diet, which does not allow any animals or products from animals such as eggs, dairy, honey and others. As long as a wide variety of food is eaten, even vegans can meet their nutritional needs, says Medline Plus.
Calcium
Calcium is found in many foods, and for vegetarians who eat dairy meeting the daily requirement is easier because milk, cheese and yogurt are all good sources. The University of California San Francisco suggests that vegans can meet calcium needs by drinking soy milk, which has between 200 to 400 mg of calcium per cup; eating cooked broccoli, which contains almost 200 mg per cup; eating cooked spinach, which has around 240 mg per cup; or by adding firm tofu to meals, since it contains between 200 to 700 mg per 4-oz. piece. In addition, there are many breads, cereals and whole grain products that are fortified with calcium.
Vitamin D
Vitamin D is harder to get because the best source is fish. Getting out in the sun for 5 to 15 minutes per day, two to three times per week with unprotected skin will help, as the body can synthesize vitamin D upon exposure to sunshine, notes the New York State Department of Health. However, this may not be the best option for all due to an increased risk of skin cancer. When it comes to diet, vegans can meet daily needs by consuming soy milk, which has about 100 IU per cup, or tofu, which has 150 IU per 3 oz piece. Fortified juices, cereals, breads and other foods can contain 40 to 100 IU per serving. Since vitamin D is harder to get, vegans should talk to a physician to see if a supplement is required.
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