For Americans raised on the advertising “gospel” of cow’s milk and the ubiquitous food pyramid, it seems counter-intuitive that a vegan diet could be compatible with battling the effects of osteoporosis. Isn’t it common knowledge that people fighting to maintain bone density need all the milk and animal protein they can handle?

Instead, meat and dairy may be the culprits! Animal protein tends to leach calcium from bones, with much of it being excreted through urine. And animal proteins are packed with amino acids high in sulfur that converts to sulfate, which tends to acidify the blood. This highly unpleasant process then causes bones to dissolve into the bloodstream, filter through the kidneys and on into the urine.

Meat and eggs are especially high in these sulfur-containing amino acids, much higher than the levels found in the plant food staples of a vegan diet. In fact, a report published in the American Journal of Clinical Nutrition showed that eliminating animal proteins from the diet actually cut calcium losses in half.

The Skinny on Milk
For decades, Americans have been told that milk builds strong bodies and bones.

However, in-depth studies from all corners of the globe are showing that other factors (including exercise) help maintain bone density far better than consuming large servings of milk, which – along with smoking, caffeine, and consumption of other dairy products – might actually contribute to the brittle-bone problem in societies that eat a lot of meat and dairy.

A Harvard study of over 77,000 women found that those who drank three or more glasses of milk a day showed no reduction in the risk of hip or arm fractures, compared to those who drank little or no milk. In fact, women who drank milk actually showed a slightly higher fracture rate than those who abstained.

While studies are showing it doesn’t work, the motivation prompting America’s “milk mania” is valid—we all need calcium! For many, a vegan diet is the best way to achieve the 800 daily milligrams of calcium recommended for Americans.

Some of the same studies indicating that milk doesn’t actually build bones show that veggies do! Leafy green vegetables and legumes are not only great sources of calcium, but the body’s all-important absorption rate is higher than with milk and other animal protein sources.

The calcium found in broccoli, Brussels sprouts, mustard greens, kale and other leafy greens absorbs at a much higher rate than the calcium found in milk, and the same applies to pinto beans, navy beans, black-eyed peas and other common legumes, all of which are high in quality calcium.

If kale isn’t your go-to snack, citrus juice can offer a sweeter option. For an intense bone-building dose, calcium-fortified orange juice (which can have up to 270 milligrams per cup) absorbs at a higher rate than cow’s milk.

Rich in complex carbs, antioxidants, fiber and iron, almost all the staples of a vegan diet have limited fat and no cholesterol so they not only lead to healthy bones but also a healthy heart.