Osteoporosis 8- Fruits and Vegetables

Most people are aware that calcium is a crucial part of bones.  More recently, there has been much discussion on the benefits of vitamin D.  From a purely reductionist standpoint, we could go on all day about the significance of magnesium, protein, phosphorus, boron, vitamin C, potassium and other nutrients that are vital to bone health.  This is a great review article that describes the benefits of several of these key nutrients.  But the authors sum it up succinctly by concluding:

"Bone health rests on a combination of several factors including on an adequate dietary pattern....

Optimal protection of bone requires a diet rich in dairy products (mainly fat free), fruit and vegetables and adequate amounts of meat, fish and poultry."  Arq Bras Endcrinol Metabol 2010 Mar;54(2):179-85

In other words, a well-balanced diet is necessary for optimal bone health.  Some of you may disagree on exactly what a "well-balanced diet" looks like.  Should you include dairy as these authors suggest?  Is the inclusion of meat, fish and poultry absolutely necessary?  While there may be some disagreement on the details, all authorities agree on the benefits of fruits and vegetables.  In fact, one study concluded that plant based calcium sources and that dairy intake was not essential.

"Osteoporosis, which has become a serious public health concern, is influenced by diet, especially calcium intake. Dairy products are a good source of calcium, but plant calcium may also be important in populations that do not consume a large amount of milk....Our results suggest that high dietary intake of calcium, especially plant calcium, reduces the risk of osteoporosis and increased bone mineral density in postmenopausal Korean women. Vegetables may be an important source of calcium and may also provide vitamins and minerals that exert additional beneficial effects on the bone."  Nutr Res 2011 Jan;31(1):27-32

Vegetables.  You really can't have strong bones without them.