How Can Protein Help Keep Your Bone Health In Check? (Image Credits: iStock)
Bones are a complex structure that requires support and care. Our bones need proper nutrition to remain robust. While calcium and Vitamin D are observed as most important for bone health, protein is equally important. Protein is essential not only for muscle growth but also for strengthening our skeletal system. Tanisha Bawa, Certified Nutrition Coach and founder of TAN|365 explains how consuming enough protein helps in maintaining bone density and healing.
The Foundation of Bone Structure
One of the key nutrients essential for maintaining bone health is protein. Osteoblasts, the cells responsible for bone formation, rely heavily on protein to function at their best. But why protein?
Tanisha explains that protein provides the building blocks—amino acids—that form collagen, the main substance making up our bone structure. Collagen gives bones their flexibility and strength, helping them withstand pressure and stress. Without enough protein, this structural framework weakens, increasing the risk of conditions like osteoporosis and fractures.
Protein and Bone Density
Research shows that people who consume higher amounts of protein tend to have stronger bone density, which is especially important as we age. Over time, bone density naturally decreases, but adequate protein intake can help slow this loss and reduce the likelihood of fractures.
For example, a study published in the Journal of Bone and Mineral Research found that older adults who ate more protein had a much lower risk of hip fractures than others.
Sources of Protein for Healthy Bones
- Animal Sources: Lean meats, fish, eggs, and dairy are rich in complete proteins, which contain all the essential amino acids. These foods are particularly beneficial due to their high calcium and protein content.
- Plant Sources: For vegetarians and vegans, good protein options include whole grains, nuts, seeds, legumes (beans, lentils), peas, and mushrooms. While plant-based proteins may be incomplete, combining foods like rice and beans can provide all the necessary amino acids.
- Protein Supplements: If you struggle to get enough protein through diet alone, plant-based protein powders can be helpful. However, it's always best to prioritize whole foods.
Managing Protein Consumption
While protein is crucial for bone health, balance is key, Tanisha shares. Over-consuming protein, especially from animal sources, can lead to increased calcium excretion, which may affect bone health negatively. To keep things balanced, it's recommended to consume around 0.8 to 1.2 grams of protein per kilogram of body weight daily.
“Balance is important, even if protein is essential. Consuming too much protein, especially from animal sources, might raise calcium excretion, which could be harmful to bone health. It is advised that individuals consume a modest amount of protein, typically between 0.8 and 1.2 grams per kilogramme of body weight,” she further said.
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