Bone and Joint week, Day 6: Protein

The Unsung Hero – Protein, the Reinforcing Steel of Your Bones

If calcium is the LEGO brick, and vitamin D the cement that holds it together, then protein is the reinforcing steel that gives your bone structure flexibility, resilience, and strength.

Without enough protein, your bones may have the right minerals, but not the durability to handle life’s bumps and bends.

While we often think of protein as the nutrient that builds muscles, it’s also a critical building block for bones. Protein forms the collagen matrix, a flexible framework that gives bones their internal structure — like the scaffolding inside a LEGO build. Minerals such as calcium and phosphorus then attach to this matrix, creating the solid, strong skeleton that supports your body.

Protein also helps with bone repair and renewal, providing the raw materials your body needs to rebuild bone tissue that naturally breaks down over time. Without enough protein, bones can become weaker, and healing after fractures or surgery can be delayed.

Good sources of protein include lean meats, poultry, fish, eggs, dairy products, beans, lentils, soy, and nuts. For those following plant-based diets, a variety of plant proteins throughout the day can provide all the essential amino acids your body needs to keep building and repairing bone tissue.

A balanced intake of protein, calcium, and vitamin D forms the perfect construction trio — each nutrient supporting the others to create strong, resilient bones for life.

Protein Power Checklist

• Ensure you have a protein source at every meal, including breakfast

• Select lean animal proteins like chicken, fish, eggs, and dairy, or opt for plant-based choices such as beans, lentils, tofu, and nuts

• Pair protein with calcium-rich foods to enhance bone strength (for instance, yoghurt with nuts or spinach with chicken)

• Boost healing and recovery by consuming extra protein after an injury or surgery

• Maintain hydration — water aids in the effective use of protein by your body

Keep an eye out for our upcoming Bone and Joint Week post, where we'll delve into healthy lifestyle choices.