Protein is important in preventing osteoporosis. When a person is younger, eating higher amounts of protein from plant sources protects against bone loss. When a person gets older, a higher plant protein intake is associated with less age-related bone loss.
Collagen, a protein, makes up almost all the matrix of bone. Minerals make the matrix strong. Reducing the risk of osteoporosis is not just about enough calcium, it’s also about other minerals, vitamins, phytochemicals, and protein, especially plant proteins. A high intake of fruits, vegetables, and vegetable proteins (e.g. legumes) decreases calcium lost in the urine. A high intake of animal proteins increases calcium loss.
Adequate protein is essential for bone health. Studies show in the elderly that those who get more protein have lower fracture rates. Vegetable protein is preferable to animal protein for bone health because vegetable protein lowers calcium loss.
In one study of more than 1,000 women followed for 7 years, those with a high intake of animal protein experienced greater calcium excretion in the urine, greater mineral loss in the femoral neck bone compared to those with a low animal protein intake, and 2.7 times as many fractures during the 7 years.3
In fact, over the past decade, dietary choices and overall nutrition – not merely a few nutrients – have proven to be major contributors to bone mineral density and reducing fractures in men and in women. Good nutrition throughout life is best, but good nutrition from today forward is better than beginning tomorrow!
Good nutrition is an important part of successful rehab in patients with an osteoporotic fracture. Poor nutrition can slow recovery and increase susceptibility to more fractures. For bone health, eat an abundance of whole plant foods, get adequate milk or a calcium-fortified dairy substitute such as calcium- and vitamin D-fortified soy milk, and spend active time outdoors in the sun as often as possible. |
