Bones are over 80% protein. The organic part of bone is collagen, which is protein. Calcium is gradually deposited into the organic bone matrix to make bone stiffer. Ideal bone is mildly flexible, like a titanium airplane wing.
Healthy bones require adequate protein in your diet. Milk, cheese, and yogurt are good. Lean meats like chicken, turkey, and fish have less cholesterol than beef or pork. All sorts of beans, lentils, garbanzos (humus), nuts are vegetarian alternatives.
Protein needs are higher when you are growing, and again starting in your 60’s. The basic guideline during adulthood is 1 gram of protein for each kilo of lean weight. See our previously posted Protein Chart.
Muscle is mostly protein. Strong muscles keep bones strong by tugging on them and by compressing them. Strong muscles maintain balance and prevent falls.
Preparing protein foods from scratch can be time consuming. Some days I take the shortcut of Premier Protein Shakes. 30 grams of protein, only 1 gram sugar, low fat, only 160 calories, made from milk solids, and they have 500 mg Calcium.
Take Control Naturally by getting enough Protein in your diet.
Jay Ginther, MD