Plant-based diets may reduce the risk of heart disease, but experts say bone health could suffer

• Ensuring bone health should be a priority for all, regardless of dietary choices.
• While vegans and vegetarians may have a lower bone mineral density than those who consume meat, research has shown that plant-based diets could reduce the risk of developing illnesses like type 2 diabetes and heart disease.
• With some preparation, mindful product selection, or the addition of supplements, those following plant-based diets can guarantee their daily calcium needs are met. 

When embarking on a plant-based journey, keeping your bones healthy and strong is essential. 

As awareness of the environmental effects of consuming meat - and the potential health advantages of not doing so - rises, some resist experimenting with a vegetarian or vegan diet as they fear their bodies will lack vital nutrients. 

However, research has shown that even though vegetarians and vegans typically have a lower bone mineral density (BMD) than those who consume meat, a plant-based diet can reduce the risk of developing illnesses like cancer, hypertension, cholesterol and more. 

"Those who eat a plant-based diet lower their risk for heart disease, type 2 diabetes, obesity, and other health conditions," writes the Physicians Committee for Responsible Medicine, pointing out that plant-based diets could also be less expensive than an omnivorous diet, according to research. 

READ MORE | Confused about your child's nutritional needs? Here are 13 easy guidelines for a balanced diet

Osteoporosis is a prevalent chronic interest connected to the decline of BMD and bone strength, increasing one's vulnerability to fractures and breaks. It has been demonstrated that plant-based diets contain lower levels of calcium, vitamin D, vitamin B-12, protein and fatty acids, which are integral for preserving bone health. 

Fortunately, with some preparation, mindful product selection, or the addition of supplements, you can guarantee your daily calcium needs are met. 

For vegans, calcium can be found in sources such as dark leafy greens, fortified soya, rice and oat drinks, calcium-set tofu, chia seeds and more. 

READ MORE | Raw vegan diet may be a risk to your health - a nutritionist explains

Vegetarians who consume dairy can get their calcium boost from products such as yoghurt, cheese and milk. 

Ensuring bone health should be a priority for all, regardless of dietary choices.