Causes of bone health effects when eating a lot of protein
According to Neelima Bisht, Director of Clinical Nutrition, Dietetics at Paras Health Centre, Gurugram (India), a diet high in protein, especially from animal sources, combined with limited intake of fruits and vegetables, can be detrimental to bone health.
Fruits and vegetables provide essential nutrients such as calcium, magnesium, potassium, vitamin C, vitamin K and phytonutrients, which play important roles in bone mineralization, collagen synthesis and regulation of bone metabolism.
Without these nutrients, bone mineral density can decrease and bone structure becomes weak.
A diet high in protein, especially from animal sources, can increase acidity in the body, leading to increased calcium excretion and impaired bone health. Animal protein, rich in sulfur-containing amino acids, can cause calcium to leach from bones to neutralize acidity. Furthermore, animal protein lacks the alkalizing minerals found in fruits and vegetables, which exacerbate bone loss.
The role of plant protein sources
Plant-based proteins are more beneficial for bone health, says Neelima Bisht, because in addition to providing protein, they also provide important nutrients like calcium, magnesium, potassium and vitamin K.
Foods like beans, lentils, tofu, tempeh, nuts and seeds not only provide protein but also support bone health with additional nutrients. Plant-based diets also tend to be alkaline, which helps maintain bone density and reduce calcium excretion.
How much protein does your body need?
Protein needs depend on many factors such as age, gender, weight and activity level. The general recommended intake is 0.8 grams of protein per kilogram of body weight per day for adults.
However, specific needs may vary, so consult a nutritionist to determine the appropriate amount of protein.
How to reduce risks to bone health
To minimize risks to bone health, Bisht recommends increasing the amount of fruits and vegetables in your diet to supplement bone-supporting nutrients.
Incorporating plant-based protein sources and regular weight-bearing exercise also helps maintain healthy bones. Additionally, ensuring adequate vitamin D intake is important to support bone strength and density.
You should seek advice from a health care professional or nutritionist for specific advice tailored to your individual needs.
