{"id":9746,"date":"2024-01-09T19:13:31","date_gmt":"2024-01-09T12:13:31","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9746"},"modified":"2024-01-09T19:13:31","modified_gmt":"2024-01-09T12:13:31","slug":"best-plant-based-protein-to-eat-for-bone-strength","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9746","title":{"rendered":"Best Plant-Based Protein To Eat for Bone Strength"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">I<\/span>n the quest to age well, there are lots of boxes we should check to ensure we are, and <em>stay<\/em>, healthy from the inside out. From gut health and immune function to cardiovascular health and cognition, we\u2019re fortunate in that food can absolutely be a type of preventative medicine. The same goes for <a href=\"https:\/\/www.wellandgood.com\/nutrients-for-bone-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/nutrients-for-bone-health\/\">bone health<\/a>\u2014which might not get as much airtime as the aforementioned areas of well-being\u2014but you\u2019ll do your skeleton a solid by being proactive.<\/div>\n<p>To help you sit and stand strong and tall as the years pass, aim to enrich your diet with some of the best <a href=\"https:\/\/www.wellandgood.com\/plant-based-protein-for-longevity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/plant-based-protein-for-longevity\/\">plant-based protein sources<\/a> for stronger bones. Better yet, they\u2019re primed to <a href=\"https:\/\/www.wellandgood.com\/plant-based-protein-for-longevity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/plant-based-protein-for-longevity\/\">help you score pro-aging health wins<\/a> across the board.<\/p>\n<div class=\"\">\n<hr\/>\n<div class=\"experts-in-article noskim py-[24px] px-[40px]\">\n<p>Experts In This Article<\/p>\n<ul class=\"!ml-[18px]\">\n<li> <a href=\"https:\/\/www.linkedin.com\/in\/sarah-jane-wagner\" rel=\"noopener nofollow\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/sarah-jane-wagner\">Sarah Wagner, MPH, RD, LD<\/a>, Sarah Wagner, MPH, RD, LD is a clinical registered dietitian at Memorial Hermann in Houston, Texas. <\/li>\n<\/ul><\/div>\n<hr\/><\/div>\n<h2>Why protein is crucial for bone health as we age<\/h2>\n<p>When it comes to boosting bone health, calcium and vitamin D tend to steal the limelight\u2014but protein is involved in the equation, too. \u201cWe usually think of protein for muscles or \u2018bulking up,\u2019 but it really is involved in almost every process going on in our bodies and is crucial for bone health,\u201d says <a href=\"https:\/\/www.linkedin.com\/in\/sarah-jane-wagner\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/sarah-jane-wagner\">Sarah Wagner, MPH, RD, LD<\/a>, a clinical registered dietitian at <a href=\"https:\/\/www.memorialhermann.org\/health-wellness\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.memorialhermann.org\/health-wellness\">Memorial Hermann<\/a> in Houston, Texas. \u201cProteins contribute largely to the structure of bone, and protein and exercise go hand-in-hand to help maintain bones as we age.\u201d<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline text-h5 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/plant-based-protein-strength\/\" current-title=\"The 6 Top Types of Plant-Based Protein To Eat for Bone Strength and Density, From an RD\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2023\/12\/Stocksy_txp3d1b82858Kr300_Small_4555421-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-07-09\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/plant-based-protein-strength\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/plant-based-protein-strength\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/plant-based-protein-strength\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>The power duo of diet and <a href=\"https:\/\/www.wellandgood.com\/resistance-exercises-bone-health\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/resistance-exercises-bone-health\/\">weight-bearing exercise,<\/a> she continues, increases muscle mass and bone density so bones are less likely to fracture. Protein, calcium, and vitamin D also happen to assist each other in some pretty major ways. \u201cCalcium is the primary mineral that makes up bones within the protein structure,\u201d Wagner continues. Meanwhile, vitamin D aids the absorption and use of calcium. (Read: It\u2019s all about the team effort.)<\/p>\n<p>Moreover, keeping tabs on your daily protein intake is crucial\u2014especially for older adults, whom Wagner says are less likely to eat enough protein on a consistent basis. (Tip: For an estimate of <a href=\"https:\/\/www.wellandgood.com\/how-much-protein-per-meal\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-much-protein-per-meal\/\">how much protein<\/a> you should aim for daily, multiply your weight in kilograms by 0.8. Athletes may need to boost the multiplier to 1.2 to 2.0, depending on their routines and goals.) \u201cIt can take some intentional effort to include protein-rich and calcium-rich foods in your diet for optimal bone health,\u201d she says, but the intel below can simplify the endeavor.<\/p>\n<h2>The best plant-based protein sources for bone health<\/h2>\n<p>Before we dive into the top plant-based proteins for stronger bones, Wagner reminds us that they\u2019re made of amino acids. \u201cOur bodies take the amino acids we eat (from protein) and rearrange them as needed for different processes,\u201d she shares. Per a <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S8756328219303758\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S8756328219303758\">2019 study<\/a> published in the journal <em>Bone<\/em>, certain amino acids may be especially beneficial for bone health \u201cthrough promoting osteoblast growth and differentiation, improving collagen formation, and selectively acting as signalling molecules in bone cells.\u201d In this study, the authors found that higher serum concentrations of valine, leucine, isoleucine, and tryptophan were associated with less BMD hip decline.<\/p>\n<p>Another <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26334651\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26334651\/\">2016 study<\/a> notes that higher protein intake from vegetables in particular is associated with higher bone mineral density (BMD), and that the amino acids alanine and glycine may be especially beneficial for bone health. Meanwhile, a <a href=\"https:\/\/www.mdpi.com\/1422-0067\/23\/19\/11281\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.mdpi.com\/1422-0067\/23\/19\/11281\">2022 review<\/a> published in the <em>International Journal of Molecular Sciences<\/em> noted that all essential amino acids (aka the ones that the body doesn\u2019t make itself) have been proven to increase bone mass and exert positive effects on aging bones.<\/p>\n<p>At any rate, so long as you get all amino acids, you\u2019ll be well equipped to cover your bone health-boosting bases. While the body requires each one, most complete proteins (i.e., those with all amino acids) happen to be from animal sources, so dietary diversity is the name of the game for plant-based eaters. \u201cThe best way to make sure you\u2019re giving your body all the building blocks it needs for strong bones is to eat a variety of protein sources,\u201d Wagner shares.<\/p>\n<h2>Top plant-based protein sources for bone health:<\/h2>\n<ul>\n<li>Tofu<\/li>\n<li>Beans<\/li>\n<li>Lentils<\/li>\n<li>Nuts<\/li>\n<li>Quinoa<\/li>\n<li>Seeds<\/li>\n<\/ul>\n<p>If you <a href=\"https:\/\/www.wellandgood.com\/how-to-get-enough-protein-plant-based-diet-lightlife\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-to-get-enough-protein-plant-based-diet-lightlife\/\">follow a plant-based diet<\/a>, chances are these protein-rich foods are already in your rotation, so there isn\u2019t <em>too<\/em> much you\u2019ll need to modify. (Better yet, many of these categories are pretty broad. Switch things up to your heart and palate\u2019s content.) But if you come up short on the calcium front, Wagner suggests paying greater attention to plant-based sources of the mineral. \u201cYou can easily find plant-based milks or orange juice that are fortified with calcium,\u201d she says. Leafy greens also pack this all-important mineral for bone health\u2014as do protein-rich tofu and beans, offering a one-and-done deal for sturdy bones.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Jennings, Amy et al. \u201cAmino Acid Intakes Are Associated With Bone Mineral Density and Prevalence of Low Bone Mass in Women: Evidence From Discordant Monozygotic Twins.\u201d\u00a0<i>Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research<\/i>\u00a0vol. 31,2 (2016): 326-35. doi:10.1002\/jbmr.2703            <\/li>\n<li>\n              Lv, Ziquan, Wenbiao Shi, and Qian Zhang. 2022. \u201cRole of Essential Amino Acids in Age-Induced Bone Loss\u201d\u00a0<em>International Journal of Molecular Sciences<\/em>\u00a023, no. 19: 11281. https:\/\/doi.org\/10.3390\/ijms231911281            <\/li>\n<li>\n              Su, Yi et al. \u201cCirculating amino acids are associated with bone mineral density decline and ten-year major osteoporotic fracture risk in older community-dwelling adults.\u201d\u00a0<i>Bone<\/i>\u00a0vol. 129 (2019): 115082. doi:10.1016\/j.bone.2019.115082            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>In the quest to age well, there are lots of boxes we should check to ensure we are, and stay, healthy from the inside out. From gut health and immune function to cardiovascular health and cognition, we\u2019re fortunate in that food can absolutely be a type of preventative medicine. The same goes for bone health\u2014which &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9747,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9746","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9746","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9746"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9746\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9747"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9746"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9746"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9746"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}