May is National Osteoporosis Awareness and Prevention Month, a fitting time for everyone to work on building (and maintaining) strong bones. To do so, wean yourself from cow’s milk and other animal-derived foods and eat calcium-rich vegan foods, including broccoli, almonds, leafy greens, beans, tofu, oats and fortified soy milk and orange juice.
Many fruits and vegetables help stave off osteoporosis because they not only contain calcium, but also because they’re rich in magnesium, potassium, vitamin K and other nutrients needed for healthy bones.
Vitamin D helps humans absorb and retain calcium. We produce the vitamin when we get adequate sunlight, although it’s wise to take a supplement if you don’t get much sun. You can also get Vitamin D, without all the saturated fat and cholesterol found in dairy, from fortified soy milk, orange juice and cereal.
Osteoporosis isn’t caused by inadequate calcium intake but rather by rapid calcium loss. Animal protein, salt and to some extent, caffeine, leech calcium from the bones, causing bone deterioration. See PETA.org for more information and a free vegan starter kit.
Heather Moore
Norfolk, Va.
The writer is a vegan living specialist with the PETA Foundation.