Consume Enough Protein

Bone health depends on getting enough protein. In fact, protein makes up around 50% of bone. According to studies, eating too little protein lowers the body's ability to absorb calcium and may also affect rates of bone formation and breakdown.

However, concerns have also been raised that high-protein diets leach calcium from bones in order to counteract increased acidity in the blood. However, studies have shown that, as long as this is balanced with a lot of plant foods and enough calcium consumption, this doesn't happen in those who consume up to 100 grams of protein daily. Higher protein consumption was associated with a decreased risk of forearm fractures and considerably higher bone density in the hip, spine, and entire body in a large, six-year observational trial involving over 144,000 postmenopausal women. Furthermore, eating more protein-rich foods may help you maintain your bone mass while losing weight.