10 Natural Ways to Build Healthy Bones
3. Consume Enough Protein
Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein.
Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown (22Trusted Source).
However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood.
Nevertheless, studies have found that this doesn’t occur in people who consume up to 100 grams of protein daily, as long as this is balanced with plenty of plant foods and adequate calcium intake (23Trusted Source, 24Trusted Source).
In fact, research suggests that older women, in particular, appear to have better bone density when they consume higher amounts of protein (25Trusted Source, 26Trusted Source, 27Trusted Source).
In a large, six-year observational study of over 144,000 postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and total body (27Trusted Source).
What’s more, diets containing a greater percentage of calories from protein may help preserve bone mass during weight loss.
In a one-year study, women who consumed 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arm, spine, hip and leg areas than women who consumed 60 grams of protein per day (28Trusted Source).
Getting enough protein is important for healthy bones. In fact, about 50% of bone is made of protein.
Researchers have reported that low protein intake decreases calcium absorption and may also affect rates of bone formation and breakdown (22Trusted Source).
However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood.
Nevertheless, studies have found that this doesn’t occur in people who consume up to 100 grams of protein daily, as long as this is balanced with plenty of plant foods and adequate calcium intake (23Trusted Source, 24Trusted Source).
In fact, research suggests that older women, in particular, appear to have better bone density when they consume higher amounts of protein (25Trusted Source, 26Trusted Source, 27Trusted Source).
In a large, six-year observational study of over 144,000 postmenopausal women, higher protein intake was linked to a lower risk of forearm fractures and significantly higher bone density in the hip, spine and total body (27Trusted Source).
What’s more, diets containing a greater percentage of calories from protein may help preserve bone mass during weight loss.
In a one-year study, women who consumed 86 grams of protein daily on a calorie-restricted diet lost less bone mass from their arm, spine, hip and leg areas than women who consumed 60 grams of protein per day (28Trusted Source).
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14 March 2022
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