Bones are a complex structure that requires support and care. Our bones require proper nutrition to remain strong. While calcium and vitamin D are considered the most important bone healthProtein is equally important. Protein is essential not only for muscle growth but also to strengthen our skeletal system. Tanisha Bawa, certified nutrition coach and founder of TAN|365, explains how adequate protein intake helps maintain and heal bone density.

One of the key nutrients needed to maintain bone health is protein. Osteoblasts, the cells responsible for bone formation, rely heavily on proteins to function optimally. But why protein?

Tanisha explains that protein provides the building blocks – amino acids – that make collagen, the main substance that makes up our bone structure. Collagen gives bones flexibility and strength, helping them withstand pressure and stress. Without adequate protein, this structural framework becomes weak, increasing the risk of conditions such as osteoporosis And fractures.

Research shows that people who consume higher amounts of protein 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 chance 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 fracture than others.

– Animal sources: Lean meat, fish, eggs and dairy are rich in complete proteins, containing 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 choices include whole grains, nuts, seeds, legumes (beans, lentils), peas, and mushrooms. While plant-based proteins may be incomplete, a combination of foods such as rice and beans can provide all the essential amino acids.

– Protein Supplements: If you struggle to get enough protein through diet alone, plant-based protein powders may be helpful. However, it is always best to prefer whole foods.

Tanisha believes that protein is important for bone health, but balance is also important. Excessive protein intake, especially from animal sources, can increase calcium excretion, which can have a negative impact on bone health. To keep things balanced, it is recommended to consume around 0.8 to 1.2 grams of protein per kilogram of body weight per day.

“Balance is important, even though protein is essential. Consuming too much protein, especially from animal sources, can increase calcium excretion, which can be harmful to bone health. It is recommended that individuals consume a moderate amount of protein, typically between 0.8 and 1.2 grams per kilogram of body weight,” she adds.

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