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EAT PROTEIN AND PLANTS FOR STRONG BONES

Eating a enough protein and lots of foods from plants helps to keep bones strong, according to reports in the American Journal of Clinical Nutrition.

If they live long enough, all women and most men will develop osteoporosis. Studies done many years ago suggested that eating a lot of protein increases calcium loss in the urine and therefore it was thought that eating protein weakens bones by taking calcium out of them. However, recent studies show that eating a lot of protein increases calcium absorption so the extra calcium in the urine comes from increased absorption, not from being take out of bones.

The second study showed that phytoestrogens found in soybeans, genistein and daidzein, help to keep bones strong. Therefore, most scientist now feel that a low-protein diet causes osteoporosis, while a high-protein diet may prevent it; and that eating lots of beans, seeds and nuts may help to keep bones strong.

1) Dietary protein, calcium metabolism, and skeletal homeostasis revisited. American Journal of Clinical Nutrition, 2003, Vol 78, Iss 3, Suppl. S, pp 584S-592S. JE Kerstetter, KO OBrien, KL Insogna. Kerstetter JE, Univ Connecticut, Sch Allied Hlth Profess, U-101, 358 Mansfield Rd, Storrs,CT 06269 USA.

2) Dietary phytoestrogens and their effect on bone: evidence from in vitro and in vivo, human observational, and dietary intervention studies. American Journal of Clinical Nutrition, 2003, Vol 78, Iss 3, Suppl. S, pp 593S-609S. KDR Setchell, E LydekingOlsen. Setchell KDR, Childrens Hosp, Med Ctr, Dept Pediat, 3333 Burnet Ave, Cincinnati,OH 45229 USA

Checked 4/3/08

May 29th, 2013
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About the Author: Gabe Mirkin, MD

Sports medicine doctor, fitness guru and long-time radio host Gabe Mirkin, M.D., brings you news and tips for your healthful lifestyle. A practicing physician for more than 50 years and a radio talk show host for 25 years, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology. The Dr. Mirkin Show, his call-in show on fitness and health, was syndicated in more than 120 cities. Read More
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