Protein, a nutrient composed of amino acids, serves as building blocks for your bones, muscles, and connective tissue. This nutrient helps with collagen development and maintenance, which provides bone structure.
Protein also triggers hormones that support optimal mineralization in your bones that keeps them strong. Protein pitches in with calcium absorption in the gut as well. Proteins also help you maintain and build your muscles, especially if you practice resistance exercise.
A result of stronger muscles is stronger, more dense bones. The better your bone mineral density, the lower your fracture risk.
Women fall short when it comes to protein intake
According to the 2020 Dietary Guidelines for Americans, women fall short on protein intake. Women 60 and over only eat about 4.5 ounces of protein foods which is short of the recommended 5-6 ounces each day.
Protein Foods to Strengthen Your Bones infographic
Animal protein foods to strengthen your bones
You can find different types of protein in animals and plants. Animal protein consists of lamb, beef, chicken, pork, turkey, fish, seafood, and wild game. Each ounce of these foods provides 7 grams of protein.
The recommended serving for women is 3-4 ounces, providing 21-28 grams of protein. Your body processes protein better when spread throughout the day than it would with amounts greater than this at once.
Many foods made from these animals, such as eggs, cheese, and milk, including powdered milk, contribute to this valuable nutrient intake. One egg provides 7 grams of protein, and one ounce of cheese also supplies 7 grams.
A cup of dairy milk contains 8 grams of protein, with some supplying 13 grams. If you don’t drink much fluid milk, consider using powdered milk.
Two tablespoons of dry milk offer 33 calories, 3 grams of protein, and 115 mg of calcium. This economical protein powder can be added to things like bread dough and batters, macaroni and cheese, and fluid milk. You can make double-strength milk by adding ⅓ cup dry milk to 1 cup of your milk.
The protein content of yogurt varies depending on the type. Some yogurts could have 5 grams of protein in a serving and others could have up to 18 grams. Greek and Icelandic yogurts typically offer more protein per serving than standard yogurt preparations.
Protein from dairy foods, mainly milk, improved bone mineral density in post-menopausal women from a review of six studies. The combination of nutrients in milk, calcium, potassium, magnesium, and vitamin D, bodes well for bones to keep them strong.
Plant protein foods to strengthen your bones
Plants also pack in bone-building protein for you. Even though plants do not contain all nine essential amino acids, it doesn’t take away the nutrient’s potency. We know that the amino acids we eat throughout the day can function to keep us healthy. They do not have to be eaten at the same meal as once thought.
Soy plant foods such as tofu, tempeh, or soy milk can enhance our eating patterns. If you don’t like soy, pea milk is another source of plant protein. Beans, lentils, peas, nuts, seeds, and whole grains also contribute filling protein.
Veggies have around 2 grams per half-cup serving.
Nutritional yeast is a cheese-flavored sprinkle to add flavor and protein to your savory dishes. This product supplies you with 5 grams of protein in two tablespoons.
Lastly, if you like hummus and make your own, be sure to include the tahini paste, made from sesame seeds, for the extra dose of protein. You get 7 grams of protein in two tablespoons of tahini paste.
Where to find protein on a food label
It’s easy to find protein on a food label. First, find the nutrition facts label. Once you find the words “Nutrition Facts,” look at the Serving size of the food. Then head towards the bottom of the label to locate “Protein.” Check the number of grams indicated by a “g.”
If you are looking at a can of Great Value pinto beans, the serving size will be a ½ cup and the protein, 6 grams. Should you eat an entire cup, then you would be eating 12 grams of protein. And that’s it. It’s that simple!
Conclusion
Protein is necessary for your bone structure and helps with calcium absorption in the gut. This nutrient can help build your muscles with resistance exercise. Stronger muscles give rise to stronger bones, which can help reduce your fracture risk.
Including foods to strengthen bones using simple protein choices can work with you in your day-to-day life. Potent protein can be easily included when you know these simple strategies! If you eat the same protein sources frequently, branch out and try something new.
Protein foods can be found in many animal and plant foods. If you enjoyed this blog, check out our *free* 5-day course on 5 Staples for Quick Meals to Keep Your Bones Strong!
Stephanie Turkel is a registered dietitian nutritionist based in Texas. She has 30 plus years of experience in the nutrition field. She now takes her gained knowledge and shares it with you to explain science articles into easy-to-understand information.
Grace Rivers, RDN, CDCES
Grace is a registered dietitian nutritionist residing in Texas. She has over 30 years of experience in nutrition. Grace loves translating science articles into easy-to-understand information for you.