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7 Plant Foods to Prevent Osteoporosis (No Dairy Needed!)

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Nicole Lana Lee is a food and nutrition writer, ocean lover, kiteboarder, yogi, self development,... Read More

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According to the International Osteoporosis Association, one in three women over age 50 will experience osteoporotic fractures, as will one in five men age or older, worldwide. According to the National Osteoporosis Foundation, genetics, excessive sodium and caffeine intake, smoking, vitamin B12 deficiency are all possible causes of osteoporosis. While medications can help, there are side effects associated with drugs like bisphosphonates. So while you can drug yourself up to treat the disease, what if you can help prevent the disease with diet, which is more natural and cost-effective?

When looking to prevent osteoporosis as much as possible, the best way to do that is to include more calcium and vitamin D-rich foods in your diet. Both calcium and vitamin D play an important structural role in maintaining bone health and strength. But don’t reach for the dairy just yet.

Given all the anti-inflammatory and anti-cancer benefits associated with plant based foods, we’d suggest you stock your pantry up with these top 7 plants foods that prevent osteoporosis, rather than reaching for that milk…which can lead to acne, hormonal imbalance, etc.

1: Kale

We all love our kale. Not only is kale high in protein, vitamin A, C, K and iron, kale is also high in calcium that is absorbable given its low oxylate levels. Coupled with its high vitamin K content, this green is ideal for your bone health.

Only a few leafy greens are high in absorbable calcium given their oxalate levels. For instance, even though we love spinach, beet greens, chard and rhubarb, the calcium content in these vegetables are not absorbed well, according to studies.

Check out these kale recipes for healthier bones!

2: Watercress

Watercress is another non-oxalate dark green leafy vegetable that is high in calcium. According to Watercress UK, gram for gram, watercress contains more vitamin C than oranges, more calcium than milk, more iron than spinach and more folate than bananas.

Check out our Smoky Chickpea and Watercress Salad with Mango and Avocado recipe!

3: Broccoli

We love our broccoli. Not only does broccoli Support our body’s detox process, broccoli contains a strong combination and ample supplies of both vitamin A and K which can help regulate our vitamin D metabolism, improving bone health.

Broccoli is also a good source of absorbable calcium.

Other awesome non-oxalate green vegetables that are high in calcium include spring greens, mustard greens, turnip greens, collards, cabbage, bok choy, parsley and okra.

4: Non GMO-Soy Products

Calcium fortified non-dairy milk (i.e. soy milk), calcium-set tofu, and tempeh are all good sources of calcium. It is a great idea to supplement your diet with these foods if you’re not eating enough (say 3 servings) of the aforementioned dark leafy green vegetables a day.

5: Nuts and seeds

Nuts and seeds contain phytate, a naturally occurring compound. Contrary to popular belief, studies showed that people who consumed more high-phytate foods had stronger bones and concluded that dietary phytate consumption had protective effects against osteoporosis.

Almonds, brazil nuts, sesame seeds and sunflower seeds are all great sources of calcium.

6: Dried Figs

Fruit continue to surprise us! These little baby figs are packed with antioxidant, fiber, and calcium. Great as mid-day snacks!

Health Benefits of Dried Figs That Even Beat Out Dates

7: Blackstrap Molasses

While I don’t like the taste of blackstrap molasses as much as coconut nectar, this natural sugar is filled with calcium, iron, and vitamins… and guess what… they’re rumored to help prevent grey hair!

More Osteoporosis Resources:

Learn How to Cook Plant-Based Meals at Home

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental well-being, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects.

For those of you interested in eating more plant-based we highly recommend downloading the Food Monster App — with over 20,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals, and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

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