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Key Points Osteoporosis weakens bones, increasing fracture risk; calcium, vitamin D and protein support bone health. Parmesan cheese is highly recommended for strong bones due to its rich calcium and protein content. Dietitians advise moderation, diverse calcium sources and physical activity for optimal bone strength. Strong bones are crucial as we age, helping to support mobility and overall health. Unfortunately, osteoporosis is a looming threat for older women and men, with an estimated 10 million Americans living with the skeletal disorder. Osteoporosis is a disease that develops when your bone mineral density and bone mass decrease, leading to a drop in bone strength, according to the Food and Drug Administration (FDA). That can cause bones to become so weak that they can break spontaneously or after a minor stress, like lifting or coughing. The risk of developing osteoporosis is greater if you didn’t develop strong bones when you were young, due to things like a lack of physical activity or underlying health issues, per the FDA. But low levels of the hormone estrogen that come with menopause can also interfere with your body’s ability to build and maintain strong bones. Getting enough calcium and vitamin D in your diet can help build new bone mass and strengthen bones. One way to get more calcium in your diet? Eating cheese. Great news, we know! 🩺SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self💊 “Cheese is a rich source of calcium and protein—two key nutrients that help build and maintain strong bones,” says Keri Gans, RDN, author of The Small Change Diet. “Many varieties also provide vitamin D and phosphorus, which work together with calcium to keep bones dense and healthy.” If building strong bones is a priority, it only makes sense to want to get the biggest bang for your buck when you eat cheese. So, which cheese is best for strong bones? Here’s what dietitians want you to know. Related: This Popular Vitamin Might Be Wreaking Havoc on Your Sleep, Experts Warn Which Cheese Is Best for Strong Bones? It’s Parmesan. Just one ounce of this type of cheese contains 335 milligrams of calcium. “Parmesan is one of the most calcium-rich cheeses, offering nearly 30% of the daily value per ounce,” says Beth Warren, RD, CDN, founder of Beth Warren Nutrition and author of Living Real Life with Real Food. That can help to build and preserve bone density, she adds. Why is Parmesan so packed with calcium? “Parmesan is one of the most concentrated sources of calcium because it’s a hard cheese with very little moisture,” Gans explains. “Even though most people just sprinkle Parmesan on their food, those small amounts still contribute to your daily calcium intake, especially when combined with other calcium-rich foods throughout the day.” Parmesan delivers slightly more than 10 grams of protein per ounce to support healthy muscles, too. Related: Immunologists Are Begging People Over 50 To Start Doing This 1 Daily Habit ASAP How To Enjoy Cheese for Bone Health It’s best to use cheese “strategically” when you want to support bone health, says Jessica Cording, RD, the author of The Little Book of Game-Changers. That means doing things like adding grated Parmesan to salads or vegetables, enjoying a slice of hard cheese with fruit or incorporating moderate portions of calcium-rich cheese into meals to help meet your daily needs. “I do encourage working in other food sources of calcium, however, such as yogurt, cottage cheese, tofu, leafy greens, white beans and almonds,” Cording says. “Tinned fish with bones like salmon and sardines can also be a great source.” Tara Gidus Collingwood, RDN, a sports nutrition consultant and owner of Tara Gidus Nutrition Consulting, stresses that “you don’t need large amounts” of Parmesan or other types of cheese to get the perks. “Even a small serving, like a sprinkle of Parmesan on pasta or a piece of cheddar with fruit, can add meaningful calcium,” she says. “Pairing cheese with fruits, vegetables or whole grains makes it a balanced, bone-friendly snack or meal.” Related: I’m a Registered Dietitian—Here’s Every Single Thing I Do To Make Sure I Get Enough Protein What Else Can You Do To Build Strong Bones? The FDA recommends making these moves to lower your risk of osteoporosis: Stay physically active, including doing weight-bearing exercises like walking. Avoid smoking. Limit alcohol use. Make sure you’re getting enough calcium and vitamin D in your diet. “Supplements are also widely available if you need help filling in the gaps,” Cording says. If you have a family history of osteoporosis or if you’re especially concerned about your bone health, talk to your healthcare provider. They should be able to provide personalized guidance, including how to support your bone health as you age. Up Next: Sources:
