Higher Protein intake improves bone in older women
In this study 1077 women aged 72 to 78 had their protein consumption and bone mineral density noted. One year later, hip bone mineral density was measured using dual-energy X-ray absorptiometry. The women consumed from 55 g to over a 100g of protein daily with an average protein intake of 80g. Bone mineral thickness and quality was better with higher intakes of protein. Women who consumed less than 66g of protein a day had a 2.6% lower quality ultrasound of the hip than women who consumed more than 87g of protein each day. The study is published in the June 2005 issue of the American Journal of Clinical Nutrition.
Commentary by Jerry Hickey, R.Ph.
Here is a short listing of the approximate protein contenty of some common foods:
- 8 oz pink sockeye salmon 56g - other forms of salmon are slightly lower
- 8 oz sirloin steak 65g - other cuts may be less
- 8 oz chicken 56g - chicken and turkey breast are slightly higher
- 2 large eggs 14g
- 4 oz dry soy beans 40g
- 4 oz tofu 10g
- 8oz soy milk 7g
- 4 oz tempeh 16g
- 4 oz cheese 28g
- 8 oz milk 8g