When people think about boosting defences against osteoporosis two of the major components that spring to mind are vitamin D and C.
While the vitamins are well-known for preventing osteoporosis, board-certified lifestyle and family medicine physician Dr Laurie Marbas emphasised that protein plays an equally important role in bone health.
The Medical professional recommends consuming between 1 to 1.4 grams of protein per kilogram of body weight to protect against bone loss, noting that this guidance is particularly important for individuals with smaller frames, who may need to prioritise protein intake over other dietary components.
Why is protein important for healthy bones?
Protein serves as a vital structural component in maintaining strong bones, according to medical experts.
Protein acts as a vital component in maintaining strong bones
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It provides an essential framework that allows calcium and other minerals to build up within the bone structure, which serves in the reparation of tissue.
For vegans looking to boost their protein intake, Dr Marbas recommended several nutrient-rich food options, including tofu.
Lentils and chickpeas offer versatile options that can be incorporated into various meals.
Quinoa, a protein-rich grain, provides another valuable option for those seeking to meet their daily protein requirements.
These protein sources can be particularly beneficial for those following a plant-based diet, though experts note it's still important to maintain the recommended 1 to 1.4 grams per kilogram target.
Beyond dietary factors, Dr Marbas noted that physical activity plays a crucial role in preventing osteoporosis.
"Another is lack of physical activity, as a sedentary lifestyle leads to weak bones," said the expert.
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Woman have a higher risk of osteoporosis
GETTYWho is at risk of osteoporosis?
The NHS highlights that women face a higher risk of developing osteoporosis compared to men.
This increased risk is attributed to hormonal changes that can affect bone density in women.
According to Dr Marbas, having an overactive thyroid and reduced sex hormones can further increase the likelihood of the condition.
