How much and what type of dietary protein is ideal for promoting bone health and helping to prevent osteoporosis is still unknown.
[8]
To keep your bones healthy, along with adequate calcium intake, aim to get the recommended 1.2–1.6 grams (g) of protein per kilogram (kg) of body weight per day, adjusting as needed based on your age and level of daily exercise.[21]
Since protein and vitamin D are both important for bone development and retention, foods that contain both do double duty. Firm and extra-firm tofu are great sources of calcium, protein, and phosphorus, and contain vitamin D when fortified, Zimmerman says.
Similarly, sardines and salmon, whether fresh, frozen, or canned, are excellent protein choices for bone health because they contain vitamin D and omega-3s, she adds.
[11]
The canned versions (with bones) contain the most calcium for an extra bone boost.[16]
Additional excellent dietary sources of protein include:
[16]
- Shellfish
- Mackerel
- Trout
- Tuna
- Quinoa
- Eggs
- Poultry, beef, lamb, and pork
