Eating More Veggies Improves Key Bone Health Biomarker, Recent Study Reveals

Lifestyle strategies that support healthy bones (density and strength) throughout life are of paramount importance. As mbg's director of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, explains, "A nutrient-dense diet has to be at the top of a bone-loving strategy list, and vegetables represent a significant contributor to nutrient density in a well-balanced diet."

Ferira goes on to say that, "Given the (astounding) fact that 90% of U.S. adults2 fail to consume recommended amounts of fruits and vegetables on the daily, the opportunity to improve our veggie intake is ripe."

The eight-week clinical trial included individuals with BMIs in the overweight and obese range that consumed one serving of vegetables or less per day. The vegetable intervention (VI) group was provided an amount of vegetables to consume each week that was appropriate to their unique DGA recommendations (i.e., based on overall daily calorie needs) while the control group maintained their regular diet.

In practice, this involved the intervention group receiving about 270 grams of extra vegetables (approximately three and a half servings) on average, which were fresh or frozen and prepackaged. Veggie options spanned five distinct subgroups, including dark greens, red and orange, starchy, beans and peas, and other (e.g., cucumbers, celery, and cabbage).

The concluding data revealed that the VI group had higher carotenoid intake and lower dietary potential renal acid load4 (PRAL) than the control group at the end of the study. PRAL is the capacity of acid or base production in any food—foods rich in protein (e.g., meat, cheese, and eggs) produce more acid, while fruits and vegetables increase alkalis (i.e., are more alkaline, or pH basic).

Another urinary marker of acid load (urine titratable acid) was also significantly lower (by 24%) in the veggie group. "Although the impact of pH on bone5 is still debated in the scientific literature, some evidence points to a more alkaline environment as being bone-friendly," Ferira shares.

Interestingly, the vegetable group in this study also experienced a 19% reduction in serum C-terminal telopeptide of type I collagen (CTX), a marker of bone resorption (i.e., turnover). "This positive bone effect from increasing vegetable intake is exciting to see," says Ferira.

While it's not surprising that eating more vegetables would result in improved carotenoid status in the body, what do those phytonutrients have to do with your bones, you might ask?

In addition to enhancing your immune system and providing essential nutrients, veggies may be a powerful tool to care for your bones. Adding carotenoid-rich foods to your diet can support your bone health throughout your life—think of it as an insurance policy for your skeletal system!