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7 Best Protein-Rich Foods For Stronger Bones

Protein is the main component which improves calcium absorption by the bones.

7 Best Protein-Rich Foods For Stronger Bones

Protein for bones: Stronger bones need both calcium and proteins in the right proportion

HIGHLIGHTS

  1. Protein is the main component which improves calcium absorption
  2. One egg contains 7 grams of protein
  3. The perfect combination of protein and calcium is milk

Calcium has always been considered and believed to be the main nutrient for optimal bone health, depending on how well it is absorbed by the bones. And the first macronutrient that people rule out is proteins. Big mistake! It is typically believed that protein leaches out calcium from the bones and makes them weaker. This age-old story has been stated wrong by recent studies that show how protein plays an important role in improving bone strength. The truth is that protein is the main component which improves calcium absorption by the bones. An average adult should make sure sure to consume 54-68 grams of protein per day.

Here we enlist 7 best protein-rich foods which can be your key to stronger and healthier bones. Take a look.

Also read: Ways To Increase Protein Intake If You're A Vegetarian

1. Meat, fish, and chicken



These non-vegetarian foods provide you with good amounts of. Chicken breast, if eaten without the skin, provides high quality protein. In case of fish like tuna, a 154-gram serving offers 39 grams of protein. Lean beef is also a rich source of protein. An 85 gram serving of cooked beef contains 22 grams of protein. So these are a must-have if you are looking for ways to strengthen your bones.

meat

Protein for bones: Non-vegetarian foods are a rich source of protein
Photo Credit: iStock

  2. Egg

One egg contains 7 grams of protein. Again, it is a must-have for people who are trying to strengthen their bones. It is definitely one of the healthiest foods available and is rich in a number of nutrients. If we look at the protein content, the white part is pure protein. For stronger bones, consume more eggs daily.

eggs generic
Protein for bones: Egg whites are pure protein
Photo Credit: iStock

3. Milk

The perfect combination of protein and calcium is milk. 1 glass of milk contains 8 grams of protein. So milk is the perfect drink for stronger bones. And it is not just milk; all other dairy products are just as healthy for your bones. It contains a bit of all essential nutrients required by your body.

milk
Protein for bones: The perfect combination of protein and calcium is milk
Photo Credit: iStock

4. Oats

The popular breakfast food item is a rich source of protein. It can be your 'Good morning dose of proteins'. 15% of the calories you get from oats are proteins. It is one of the healthiest grains on the planet. Other than proteins, oats are a rich source of magnesium, manganese and vitamin B1.

oats have great health benefits

Protein for bones: 15% of the calories you get from oats are proteins
Photo Credit: iStock

Also read: 
Tips To Increase Protein Intake For Vegetarians​

5. Broccoli

One cup of broccoli contains 3 grams of protein. In terms of protein content, broccoli is much higher than all other vegetables. It is also a rich source of vitamin C and K, potassium and fiber.

broccoli

Protein for bones: Broccoli contains highest protein content
Photo Credit: iStock

6. Quinoa

In terms of protein content, quinoa has become one of the most popular superfoods. 185 grams of cooked quinoa contains 8 grams of protein. If you are trying to strengthen your bones, include quinoa in your daily diet.

quinoa
Protein for bones: Quinoa is a very rich source of protein
Photo Credit: iStock

 7. Peanuts

Ever-so-delicious and irresistible peanuts are a very rich source of protein. A single ounce of peanuts contains 7 grams of protein. However, it is very easy to binge on this nut. So be careful while consuming peanuts as it may lead to side effects of protein consumption.

peanuts and chana make you feel full

Protein for bones:  A single ounce of peanuts contains 7 grams of protein.
Photo Credit: iStock

In simple terms, stronger bones need both calcium and proteins in the right proportion. And if protein exceeds the required amount, your body will start losing calcium. Remember, proportion and balance is the key.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information. 

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