Khaberni - With growing concerns about bone health as we age, nutrition experts are shining a light on a simple dairy product that may be more beneficial than it seems.
A recent report, published by "Economic Times" and citing "Prevention" magazine, explores how simple dietary choices can help maintain bone strength, especially as bone density loss accelerates after the age of fifty.
Faster pace after fifty
According to the National Council on Aging in the US, people begin losing bone density at a faster pace after the age of fifty, increasing the risk of diseases such as osteoporosis. The Bone Health and Osteoporosis Foundation points out that women, in particular, suffer significant bone density loss in the years following menopause, with density decreasing by up to 20%.
Important nutrients for bones
Nutritionist Amy Davis explained to "Prevention" magazine that bone-supporting diets rely on several essential nutrients.
These nutrients include calcium, vitamin D, magnesium, vitamin K, and protein in sufficient amounts, all of which work together to maintain bone formation, strength, and muscle mass.
Cottage cheese.. a unique composition
Daniel Weznya, a bone surgery expert at Yale University's Medical School, said in a report for "Prevention" magazine: "Cottage cheese is an excellent source of protein and calcium," adding that calcium provides the raw materials needed for bone tissue formation, while protein helps maintain the structure of existing bones.
Cottage cheese also contains additional nutrients that enhance long-term bone health. A study published in the journal "Molecules" mentions the role of selenium in maintaining bone mineral density, while other studies published in the journal Frontiers in Endocrinology suggest that magnesium supports bone growth and may slow the progression of osteoporosis.
Thanks to its rich nutrient composition, cottage cheese is one of the most effective daily foods for enhancing bone health. Experts say adding it to meals can provide a strong and easy boost to a bone-strengthening diet, especially as the body's needs change with age.
Smart choice.. and weight loss
Cottage cheese is a smart choice for those concerned with their weight, according to a report from ULCA Health, because it is low in calories, satiating, rich in essential nutrients, and the benefits do not stop there. Cottage cheese is made from milk curds formed when acid is added to pasteurized cow's milk, and is characterized by its smooth, granular texture. It is available in fat-free, low-fat, and full-fat varieties, each with slightly different nutritional values.
According to the US National Library of Medicine, cottage cheese is classified among "diet-enhancing foods" because it provides high nutritional value without added sugars and saturated fats found in many other dairy products.
Its most important benefit lies in protein, as a single serving of it contains more protein than eggs or Greek yogurt, making it an excellent choice for muscle building, supporting metabolism, and staying satiated for longer.
