Studies done on vegan diet plans indicate that well-planned vegan diets that do not contain animal products like fish, dairy, poultry, meat, and eggs can be beneficial for health and lowers the risk of heart diseases, obesity, type 2 diabetes, and some types of cancer. However, there is a potential concern about vegan diets, which is reduced bone health. Some of the studies conducted to find the effect of vegan diets on our bodies show that people following these diets may be at an increased risk of bone fracture, but the evidence is not clear cut.
The confusion about bone health remains among the vegan community. Nonetheless, some experts claim that it is the poorly planned vegan diets that lead to this problem. It is the type of diet a vegan follows that decides the bone health of the person.
Concerns About Bone Health
Osteoporosis is a very serious health concern and is a chronic condition, which is marked by loss of bone mineral density. The loss of bone mineral density (BMD) is progressive and compromises the strength of bones, increasing the risk of fractures. Bone mineralization is the process that ensures proper bone health and is a complex one that is affected by various factors like the availability of nutrients like calcium, zinc, vitamin D, proteins, vitamin B12, and fatty acids.
Vegan diet plans that are free from animal products can be healthy, but they lack some minerals and vitamins that are essential to ensure bone health. Due to this reason, it is important to proliferate these minerals and vitamins in vegans. Moreover, any type of diet needs to be properly planned to avoid nutritional deficiencies.
Bone Health Is Linked To Intake, Not Veganism
When taking a closer look at the results of various research, we can understand that lower BMD is associated with unplanned and poor intake of nutrients in a vegan diet. Vegans who ensure proper calcium intake will not have any difference from other groups of people, in terms of bone fracture incidences. This means that only those vegans who do not ensure an adequate intake of calcium, vitamin D, and protein are at an increased risk of bone diseases and fracture. This is why many experts recommend vegans to include vitamin D and calcium in their diets.
You can add calcium supplements to your vegan diet plan and ensure at least ten minutes of sun exposure to have enough vitamin D in your body.