• Juan Karlos

You Rarely Think This is Important for Your Bone Right?

There are a lot of key nutrients that help bone growth. Some increase bone density and some prevent future bone diseases. Such is the role of protein in our bones. Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though it is also present in other sources, such as nuts and legumes. There are three macronutrients: protein, fats, and carbohydrates. Macronutrients provide calories or energy. Though protein mainly focused on building muscle fitness, you would be amazed at what it can do for our bones.

In addition to calcium in the presence of an adequate supply of vitamin D, dietary proteins represent key nutrients for bone health and thereby function in the prevention of osteoporosis. Several studies point to a positive effect of high protein intake on bone mineral density or content.

In seniors with osteoporosis, dietary protein intake above currently recommended levels may help to reduce bone loss and fracture risk, especially at the hip, provided calcium intakes are adequate.

In a research made in 2011 by Curr Opin Lipidol, many epidemiological studies have found a significant positive relationship between protein intake and bone mass or density. Similarly, isotopic studies in humans have also demonstrated greater calcium retention and absorption by individuals consuming high-protein diets, particularly when the calcium content of the diet was limiting. High-protein intake may positively impact bone health by several mechanisms, including calcium absorption, stimulation of the secretion of insulin-like growth factor-1, and enhancement of lean body mass. The concept that an increase in dietary protein induces a large enough shift in systemic pH to increase osteoclastic bone resorption seems untenable.

In simpler terms, when you take protein, your muscle isn’t the only one that grows; it greatly affects your bones as well!

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