When most people think of protein, they think of muscle. But this vital macronutrient is important for so much more than just muscle growth and development; it also plays an essential role in bone health. In fact, adequate protein intake may be the key to maintaining strong bones throughout life.
What is Protein?
Protein is one of three macronutrients that provide us with essential energy – along with carbohydrates and fats. It’s found in a variety of food sources like meat, eggs, beans, nuts, dairy products, and soy products. Our bodies use proteins to build new cells and repair existing ones. This includes bones, which are constantly breaking down and rebuilding themselves. So, it’s no surprise that protein is essential for proper bone health and development.
Protein & Bone Health
The protein we consume helps build new bone tissue and repairs existing bone tissue. Bones are composed of two main components – collagen, a type of protein that provides structure to our bones; and calcium, a mineral that strengthens them. Protein is essential for the proper absorption of calcium into the body since it triggers hormones in the digestive system that help with this process.
Additionally, research has shown that high-protein diets can increase bone density in both young people as well as elderly individuals. So, the more protein you consume, the stronger your bones will become. Apart from this, knowing what time of the day is it best to take protein can help you in getting the best benefits out of it and more effectively.
Protein Deficiencies & Osteoporosis
When we don’t get enough protein from our diet, our bodies may struggle to absorb enough calcium, potentially leading to a deficiency. This can increase our risk of developing osteoporosis – a condition that weakens bones and increases the likelihood of fractures as we age. It’s important to note that this risk is compounded further in women, who typically have a lower bone density than men.
How Much Protein Should We Be Eating?
Experts recommend that adults consume 0.8 grams of protein per kilogram (2.2 pounds) of body weight each day. So, for example, if you weigh 150 pounds, then you should aim to eat 60 grams of protein daily. It’s important to spread out your intake evenly throughout the day since this helps our bodies absorb protein more efficiently.
You can add high protein powder to your diet. This can be added to shakes, smoothies, or other dishes for an extra boost of protein. Protein-rich foods are also great for bone health. Examples include fish, poultry, legumes, tofu, nuts, and low-fat dairy products.
To Wrap Up
Protein isn’t just important for muscle; it’s also essential for keeping bones strong and healthy. Eating the right amount of protein helps with calcium absorption and can reduce your risk of developing osteoporosis. So next time you reach for some snacks, make sure they’re high in protein to help your bones stay strong. Thank you for reading!