Animal protein contains calcium to help strengthen bones, while plant protein is rich in potassium and helps reduce calcium excretion, both of which support bones and joints.
Doctor Hoang Quyet Tien, Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, said that a diet that combines protein from plants and animals with nutrients such as vitamin D is beneficial for bone health. joint.
Animal protein
Meat, fish, milk, and eggs provide animal protein, full of essential amino acids, which help build bone structure. Milk is rich in calcium, which contributes to strengthening bone density. Vitamin D in animal products also helps the body absorb calcium better.
However, animal protein metabolism can lead to calcium excretion in the urine, especially when consumed in excess. This protein source contains many sulfur amino acids, which create acid in the body, stimulating calcium excretion, which can lead to calcium imbalance in the bones if not supplemented with enough other minerals.
Vegetable protein
Plant proteins are found in grains, legumes and seeds. One of the main effects of vegetable protein is to reduce calcium excretion through urine. Foods rich in potassium such as soybeans, chia seeds and wheat help regulate pH in the body, reducing calcium loss from bones.
Soybeans contain isoflavone – a type of phytoestrogen that helps protect and maintain bone density, beneficial for postmenopausal women. However, vegetable protein lacks some important nutrients such as calcium and vitamin D. Therefore, if you only eat vegetable protein, you need to combine additional sources of calcium and vitamin D to ensure comprehensive bone health.
Soy milk is rich in isoflavones which aid in maintaining bone density. Image: Vy Phan
Both animal and plant proteins are beneficial for bones and joints but by different mechanisms. To optimize bone health, Dr. Quyet recommends that each person combine a balance of these two protein sources. In addition to protein, supplement other vitamins and minerals such as calcium, vitamin D and magnesium to support calcium absorption and metabolism. Additional nutrients such as non-denatured Collagen Type 2, Eggshell Membrane and Turmeric Root contribute to slowing down degeneration, increasing strength and flexibility of bones and joints.