A recent cross-sectional study examined the association between bone mineral status and fruit and vegetable intake in adolescent boys and girls ages 16-18, young women ages 23-27, and older men and women between the ages of 60-83.  Using DEXA measurements of bone density, the researchers concluded that higher fruit and vegetable intakes may have positive effects on bone mineral status in adolescents and older women, especially at the spine for girls and older women and at the femoral neck for boys.  Additionally, plant foods provide critical natural anti-inflammatories in the form of antioxidants.  Unfortunately, the indications are that fruit and vegetable intake by the younger age groups is generally very low, and the results of the current study show that a considerable enhancement of bone mineral content (BMC) could be achieved with increased fruit and vegetable intake. The size of the effect on the older women was impressive: doubling their fruit intake would have resulted in a 5 percent increase in spine bone mineral content. The particular strengths of this study were the rigorous method used to assess fruit and vegetable consumption. The study analyzed the actual portion weights of fruits and vegetables, rather than the frequency of dietary intake of these two food groups or past consumption data.

Tip: Don’t just rely on calcium, be sure to make fruits and vegetables part of your diet to protect your bones.

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