Osteopenia

[zoebright]

I've just been diagnosed with osteopenia. I'm vegan, so can anyone recommend any calcium rich fruit/veg/pulses that would enhance my calcium intake?

[nomoreheels]

Mmmm....there are some out there that contain calcium but whether they'd be packed enough for your recommended daily intake I'm not sure. Dark greens & brazil nuts, almonds, dried fruits, beans, oranges.... I think olives have some but there are only so many you can eat of those without rushing to the loo! You could seek out soya milk or orange juice which have added calcium maybe?

I'm osteopenic borderline osteoporotic & have a mostly Mediterranean diet but I'm a carnivore! Though I have to also look carefully into my diet now as a recent lipids test was over my norm so low fat everything for 3 months in an attempt to reduce it in my diet as I prefer not to go down the statins route.

Have you been offered a calcium supplement? I take a weekly tablet, risendronate, to preserve bone density & a daily chewable tablet, Adcal-D3, which also has Vit D. it might be worth asking your GP if it would be an idea for you to take either or both. Don't know if they're vegan friendly but guess you could find out by googling!

Hope this helps.

[zoebright in reply to nomoreheels]

Yes, thank you

[Hidden]

Would you be allowed Almond Milk? I use this instead of cow's milk all the time now and it warms me up (Green & Black's hot choc!) and fills me a lot too and it's been around since the middle ages - full of calcium. Also watercress is brilliant for calcium - the best veg there is I believe. If you pick it yourself make sure it is thoroughly washed though. I'm not vegan but I don't take gluten or dairy so I researched this a bit. Apples are good (organic Pink Lady are my current favourites). My calcium was low but I'm prescribed AdCal D3 now and it has gone up a bit.

[earthwitch]

Tahini is a good one, and also almonds. I think you are going to really struggle to get an adequate intake though without taking calcium supplements - milk and dairy products really are the only way to get recommended levels from food.

[shareasmile]

I was borderline osteopenia on my bone density test, so my gyne doctor told me to take Citracal + bone density builder (Genistein). I take 2 in the morning and 2 in the evening. His wife did this routine for one year and her bone density returned to healthy levels.