Vegan diet, osteoporosis, weight loss

Question
Hello Tanya,

My mother has osteoporosis and it unfortunately runs in the family. However, she is currently undergoing proper treatment. In my case, it's a slightly different matter because I am an adopted child and I have no recollection or information about my family medical history. But I would like to prevent the possibility of me getting osteoporosis, just the same. I am a male of hispanic descent and 38 years of age.

1. Is there still time for me to strengthen my bones or is it too late?

2. What are the right types of foods to eat that strengthen the bones?

And lastly, I also need to lose several pounds as well and I'm thinking about undergoing the Vegan Diet.

3. What is your opinion of the Vegan Diet? Do you recommend it?


Best regards,

Julian

Answer
Dear Julian,

I can recommend a good article concerning Vitamin D, calcium (both essential for osteoporosis) and Vegan Diet.  Accordingly, foods rich in them are good to strengthen the bones. As to the Vegan Diet, it can pose a problem in quite a few respects including missing essential fatty acids and fat-soluble vitamins. I only see this diet viable for ethical reasons and compensated as needed by supplements. Deficiencies in protein, saturated fat (much needed as became clear recently), long-chain n-3 fatty acids, retinol, vitamin B12 and Zn, vitamin B12 and Ca should be expected.

As to the health benefits, you might want to read read this article: Is a vegan diet heart-friendly?.

More on the role of vitamins particularly in maintaining brain health can be found on the Brain Fuels and Ageless Brain websites.

Finally, if losing weight is your major target and you have no biases toward diet type(s), please take a look at our free online support group offering week-by-week detailed plans in exchange to your feedback.

Tanya Zilberter

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