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  • Writer's pictureWalid Omar

Building Strong Bones: The Plant-Based Approach

a body showing a strong bone system

Eating a diverse plant-based diet provides ample calcium for strong bones, without the potential health risks associated with milk and dairy products.

Read more from our Plant Based Diet blogs at Omar Medical here.

To easily schedule an appointment with Primary Care Physician Dr. Walid Omar in St. Augustine, Florida, click here.

leafy greens infographic displaying all types of green vegetables that support strong bones

Leafy green vegetables, like broccoli, Brussels sprouts, kale, and collards, are excellent sources of calcium, vital for strong bones. Beans, fortified juices, and plant milks also provide ample calcium. Interestingly, the absorption of calcium from leafy greens is higher than that from cow's milk.

Vitamin C, found in citrus fruits, tomatoes, peppers, and other fruits and vegetables, is crucial for collagen production, which is essential for bone formation.

citrus fruits containing vitamin c supplements

Vitamin K, abundant in dark leafy greens like kale and spinach, as well as in beans, soy products, and certain fruits and vegetables, is believed to promote bone formation.

Potassium, found in oranges, bananas, potatoes, and various fruits, vegetables, and beans, helps decrease calcium loss from the body and enhances bone-building.

Magnesium, an important bone mineral, is plentiful in legumes and green leafy vegetables, making "beans and greens" a great source.

Vitamin D, crucial for strong bones, is naturally synthesized by the skin in response to sunlight. However, fortified cereals, grains, bread, orange juice, and plant milks are alternative sources, especially for those with limited sun exposure. Supplements are also available. Unlike popular belief, milk does not naturally contain vitamin D.

Contrary to common belief, dairy products have limited or no benefit for bone health. Studies have shown that milk consumption does not enhance bone strength in children and does not prevent stress fractures in adolescent girls.

glass of plant milk as an alternative source for dairy to receive vitamin d to build strong healthy bones

Regular exercise is highly effective in increasing bone density and reducing the risk of osteoporosis, benefiting both children and adults. Read more about exercise in our blog about The Power of Exercise in Diabetes Management.


In conclusion, taking care of your health and building strong bones is achievable through simple dietary and lifestyle changes. By incorporating calcium-rich foods like leafy greens and beans, ensuring adequate intake of vitamins C, K, and D, and engaging in regular exercise, you can promote optimal bone health. Remember, dairy products are not the only source of calcium, and a plant-based diet can provide all the necessary nutrients for strong bones.

Explore more health tips and insights from Omar Medical on our Facebook page, and schedule an appointment with Dr. Omar, Primary Care Physician here. To reach our St. Augustine office, please call 904-342-8351.

Explore additional resources from Omar Medical for understanding how a plant-based diet may be the key to significantly improving your health:


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St. Augustine, FL 32086

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