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Although there are undoubtedly many benefits to following a vegetarian diet, including staving off obesity, preventing heart disease and lowering your risk of certain types of cancers, a recent study found that people who follow vegetarian diets have slightly weaker bones when compared to those who consume meat.

The study, which was conducted in a joint effort between Australian and Vietnamese researchers, took a closer look at over 2,700 people. In the end, the researchers found that vegetarians had a bone density that was 5% less than that of those who eat meat. For vegans, the news was even worse, as their bone density was 6% weaker than those who eat meat. When it comes to ovolactovegarians, which are those who do not eat seafood or meat but who do include dairy and eggs in their diets, the bone density was almost the same as those who eat meat.

“The results suggest that vegetarian diets, particularly vegan diets, are associated with lower bone mineral density,” said lead researcher, Tuan Nguyen, in the report that he wrote for the American Journal of Clinical Nutrition. “But the magnitude of the association is clinically insignificant.”

Although the study determined that vegetarians and vegans have a lower bone density than meat eaters, the study did not look at whether or not the lower bone density puts vegans and vegetarians at a greater risk of experiencing bone fractures. According to Nguyen, this is certainly something that is worth exploring further.

“Given the rising number of vegetarians, roughly 5% in Western countries, and the widespread incidence of osteoporosis, the issue is worth resolving,” Nyguen continued.

Of course, the findings of this study are certainly no reason to give up the vegetarian lifestyle, as the benefits of following this type of diet far outweigh this possible downside.  What it does mean, however, is that you should make an effort to make certain to include foods that are high in calcium within your diet.  This way, you can enjoy the benefits of vegetarianism while also avoiding the possibility of experiencing a lower bone density.

Although living a vegetarian lifestyle is the healthiest way to eat, there are some nutritional considerations that you need to keep in mind in order to follow a well-balanced diet.  After all, just as it is possible to follow a healthier diet as a meat-eater, it is also possible to follow a very poor diet if you are a vegetarian.  Therefore, in order to make certain you are getting all of the nutrients your body needs, you should take steps to include certain foods in your diet.  Here’s a look at some of the important nutrients you need and the foods you can eat to make certain you get those nutrients.

· Calcium - legumes, bok choy, kale, broccoli an collard greens all contain calcium.  You might also want to consider eating calcium-fortified orange juice, cereal and soy drinks.  If you are concerned about not getting enough calcium, you might want to consider taking calcium supplements.

· Iron - you can get iron from soybeans, fortified cereals, potato skins, legumes, raisins, prune juice and blackstrap molasses.  You can also help with improving your calcium absorption by eating foods that are rich in vitamin C.

· Zinc - good sources of zinc include legumes, fortified grains, soy foods and nuts.

· Vitamin B12 - this vitamin is found only in animal products, so you will need to take supplements and eat foods that are fortified with vitamin B12.  Some foods that are commonly fortified with vitamin B12 include soymilk, cereals and yeast substitutes. 

· Vitamin D - this vitamin is found naturally in dairy products, so it can be difficult for vegans to get enough vitamin D.  Soymilk and cereal is often fortified with vitamin D, but you may also need to take vitamin D supplements.

· Riboflavin - sources of riboflavin include asparagus, almonds, legumes, bananas and sweet potatoes.  You can also find riboflavin in fortified soymilk and cereals.

· Omega 3 Fatty Acids - this nutrient is commonly found in eggs and fish, but can also be obtained from walnuts, flaxseed oil, soybeans and canola oil.

· Protein - protein can be found in cooked beans, with one cup of cooked beans providing about the same amount of protein is 2 ounces of meat.  Peas, lentils and nuts are all good sources of protein, though nuts are also a source of high calories and should be eaten in moderation.