Can eating plant-based calcium help protect your bones?

Harvard University’s School of Public Health has responded to the USDA’s 2011 graphic representation of a healthy diet – “MyPlate” – with its own “Healthy Eating Plate.”   The Harvard plate supports more plant-based calcium foods such as dark leafy greens (especially kale) and beans instead of relying primarily on dairy products.   The Harvard plate also promotes the consumption of more whole grains, plant-based fats, and vegetables than does MyPlate.

The School of Public Health’s website, The Nutrition Source, suggests that “high calcium intake doesn’t appear to lower a person’s risk of osteoporosis.”  However, it does report on research findings showing that Vitamin D and Vitamin K (found in broccoli, Brussels sprouts, collard greens, and dark green lettuce) do protect against bone loss and osteoporosis.

The Physicians Committee for Responsible Medicine has a plant-based model for healthy eating called “Powerplate,” which features equal portions of fruits, grains, legumes, and vegetables.

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