A daily food that protects and strengthens bones more than milk

 With growing concerns about bone health as we age, nutrition experts are highlighting a simple dairy product that may be more beneficial than it seems.

A recent report, published by the Economic Times and originally published in Prevention magazine, explores how simple dietary choices can help maintain bone strength, especially as bone density loss accelerates after age 50.

A faster rate after 50

According to the U.S. National Council on Aging, people begin losing bone density at a faster rate after age 50, increasing their risk of conditions like osteoporosis. The Bone Health and Osteoporosis Foundation notes that women, in particular, experience significant bone density loss in the years following menopause, with density decreasing by up to 20%.

Nutrients important for bones

Nutritionist Amy Davis explained to Prevention magazine that bone-supporting diets rely on several key nutrients.

These elements include calcium, vitamin D, magnesium, vitamin K, and adequate protein, all of which work together to maintain bone formation, strength, and muscle mass.

Cottage Cheese: A Unique Formula

"Cottage cheese is an excellent source of protein and calcium," said Daniel Wisenia, an orthopedic surgeon at Yale School of Medicine, in a report in Prevention magazine. He added that while calcium provides the building blocks for bone tissue, protein helps maintain existing bone structure.

Cottage cheese also contains additional nutrients that promote long-term bone health. A study published in the journal Molecules indicates that selenium plays a role in maintaining bone mineral density, while other studies published in Frontiers in Endocrinology suggest that magnesium supports bone growth and may slow the progression of osteoporosis.

Thanks to its rich nutrient profile, cottage cheese is one of the most effective everyday foods for promoting bone health. Experts say that adding it to meals can provide a powerful and easy boost to a bone-strengthening diet, especially as the body's needs change with age.

A Smart Choice for Weight Loss

Cottage cheese is a smart choice for those watching their weight, according to a report from ULCA Health. It's low in calories, filling, and rich in essential nutrients, and its benefits don't stop there. Cottage cheese is made from the curds that form when acid is added to pasteurized cow's milk and has a smooth, creamy texture. It's available in fat-free, low-fat, and full-fat varieties, each with slightly different nutritional value.

According to the U.S. National Library of Medicine, cottage cheese is classified as a "diet-boosting food" because it provides high nutritional value without the added sugars and saturated fats found in many other dairy products.

Its main benefit lies in its protein content, as a single serving contains more protein than eggs or Greek yogurt, making it an excellent choice for building muscle, supporting metabolism, and feeling full for a longer period.