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As concerns around bone health rise with age, nutrition experts are highlighting one humble dairy product that may be far more powerful than it looks. A recent report in Prevention explores how simple dietary choices can help protect bone strength, especially as bone loss accelerates after 50.
According to the National Council on Aging, people begin losing bone density more rapidly after age 50, increasing the risk of conditions like osteopenia and osteoporosis. The Bone Health and Osteoporosis Foundation notes that women, in particular, experience significant bone loss in the years following menopause, with density dropping by as much as 20 percent.
“Cottage cheese is an excellent source of protein and calcium,” said Daniel Wiznia, an orthopaedics expert at Yale School of Medicine, in the Prevention report. Davis added that while calcium provides the raw material for bone tissue, protein helps safeguard the bone structure already in place.
With its nutrient-rich profile, cottage cheese is emerging as one of the most effective everyday foods for bolstering bone health. Experts say adding it to meals can offer a convenient and powerful boost to your bone-strengthening diet, especially as the body’s needs change with age.
According to the National Council on Aging, people begin losing bone density more rapidly after age 50, increasing the risk of conditions like osteopenia and osteoporosis. The Bone Health and Osteoporosis Foundation notes that women, in particular, experience significant bone loss in the years following menopause, with density dropping by as much as 20 percent.
The Nutrients Your Bones Rely On
Registered dietitian Amy Davis told Prevention that bone-supporting diets rely on several key nutrients. These include calcium, Vitamin D, magnesium, Vitamin K, and adequate protein, all of which work together to maintain bone formation, strength, and muscle mass.The Surprising Bone Booster on Your Plate
Among foods rich in these essential elements, one item stands out for its concentrated benefits: cottage cheese.“Cottage cheese is an excellent source of protein and calcium,” said Daniel Wiznia, an orthopaedics expert at Yale School of Medicine, in the Prevention report. Davis added that while calcium provides the raw material for bone tissue, protein helps safeguard the bone structure already in place.
More Than Just Protein and Calcium
Cottage cheese packs additional nutrients that support long-term bone health. Prevention highlights research in the journal Molecules pointing to selenium’s role in preserving bone mineral density, while studies in Frontiers in Endocrinology indicate that magnesium supports bone development and may slow osteoporosis progression.With its nutrient-rich profile, cottage cheese is emerging as one of the most effective everyday foods for bolstering bone health. Experts say adding it to meals can offer a convenient and powerful boost to your bone-strengthening diet, especially as the body’s needs change with age.
