The Food Group with Undeniable Benefits for Bones

Young Asian beautiful woman holding grocery basket walking in supermarket. She is choosing daily milk product picking up from shelf. Seen from side while she looking at products. Shopping concept.Kids are often instructed to drink cow’s milk to develop strong muscles and healthy bones.

Adults should be following the same advice—especially older ones.


New research shows that the simple step of serving more dairy to people in nursing homes effectively lowers the rate of falls and fractures.

People living in these settings often consume low levels of calcium and protein, which significantly impacts bone health. And it’s not like this is a problem that is exclusive to folks living in nursing homes. Older independent individuals don’t get a lot of these nutrients either.

Including more dairy, which is rich in both calcium and protein, can help build bone and muscle to reduce the chance of a fall and bone breaks. Milk, cheese, and yogurt are all easily accessible options.

The study found that people hitting the daily targets of each nutrient—1,300 milligrams (mg) of calcium per day and 1.0 grams of protein per kilogram of body weight—had a 33 percent lower risk for all fractures, 46 percent lower risk for hip fractures, and an 11 percent lower risk for falls.

Further, the study’s authors said the results were like drugs being tested to increase bone strength in people with osteoporosis. I’m sure a glass of milk and a bowl of yogurt is a lot more attractive to most people.


So if you’re not eating enough protein or calcium or are concerned about bone strength, dairy seems like a great way to help. Calcium contributes to bone density, and protein helps build muscle to protect joints.

Dairy can help make your body more resilient in maintaining balance and absorbing bumps along the way.

If you’re concerned about lactose, lactose-free dairy options exist that remain high in calcium and protein. There are also varieties of dairy, particularly hard cheeses like Swiss, that are naturally very low in lactose.

Author Bio

About eight years ago, Mat Lecompte had an epiphany. He’d been ignoring his health and suddenly realized he needed to do something about it. Since then, through hard work, determination and plenty of education, he has transformed his life. He’s changed his body composition by learning the ins and outs of nutrition, exercise, and fitness and wants to share his knowledge with you. Starting as a journalist over 10 years ago, Mat has not only honed his belief system and approach with practical experience, but he has also worked closely with nutritionists, dieticians, athletes, and fitness professionals. He embraces natural healing methods and believes that diet, exercise and willpower are the foundation of a healthy, happy, and drug-free existence.