Because vegetarians avoid meat products there is a common misconception that a vegetarian diet doesn’t provide enough bone building protein and calcium to keep osteoporosis at bay. But adequate protein and calcium can easily be obtained from vegetarian diets. In fact, studies have shown that since animal products force calcium out of the body, eating meat can actually promote bone loss. In nations with mainly vegetable diets osteoporosis is less common.

In a well-balanced vegetarian diet, the best sources of proteins come from foods like beans and peas, seed and nuts. Tofu is a well known soya bean meat substitute that is high in protein. Other legumes like chickpeas, lentils etc are also good sources of proteins essential for cellular growth and virtually all biological processes. Calcium, essential for bone health, is available in broccoli, some green leafy vegetables, sesame seeds and almonds. Quinoa which cooks like a grain but is actually a first class protein is every useful.  Some vegetarians are happy to eat eggs and these are excellent first class protein. 

 

Choosing a multivitamin and mineral that provides calcium, magnesium, vitamin D (as D3) and boron is a good way to ensure adequate levels of essential nutrients if you’re a vegetarian.  (The one I use in the clinic is called MenoPlus see the Resources Page).

Black pepper should not be sneezed at as a health food. New research suggests that it has a wide range of benefits, from lowering cholesterol to fighting infections. According to a report from the central Food technological Research Institute in India, it also helps with digestion, speeds up the natural processing of food by the body and helps keep the liver healthy. One of its main beneficial effects is that it works as an antioxidant, protecting healthy tissue from damage. The researchers say it may also offer some protection against cancer through its active ingredient, piperine.

Wild salmon and other fish rich in omega 3

Omega 3 fatty acids have an anti-inflammatory effect in the body and can increase our cell’s ability to burn fat. Nuts and seeds are other good sources.

Carrots, apples, oats and beans

These foods are good sources of fibre and ‘resistant starch’ which means that the body has to expend a lot of energy (calories) to break them down. Unlike foods that cause a blood sugar rush, like sweets and refined carbohydrates, sugar from these foods will only be able to drip slowly into the blood stream. The result you feel fuller and more satisfied after eating them.

Almonds, avocado and olive oil

These foods are high in fat but about 70 percent of that fat is monsautrated – the heart healthy kind. These foods also help make your cells more insulin sensitive which means more blood sugar balance and resulting weight loss.

Kiwi

Kiwis have a low glycaemic index meaning that their glucose enters the blood stream very slowly. They taste sweet and can offer you the fresh sweet fruit taste to beat sweet tooth cravings yet they contribute just a fraction of the sugar that other sweet tasting foods do.