A Dietitian’s No. 1 Protein-Packed Ingredient to Boost Bone Health

When bone health is your top priority, you’ll want to look for foods with specific nutrients. That includes protein, calcium and vitamin D, says Natalie Rizzo, registered dietitian and TODAY nutrition editor. These nutrients work together, she adds. That’s why one of her favorite foods to support bone health is packed with both plant-based protein and calcium. Expert Tip of the Day: Try This Plant Protein for Bone Health “Tofu is probably the most beneficial for bone health in terms of plant-based proteins because it’s actually made with calcium,” Rizzo said previously. “The way that a block of tofu is coagulated is with calcium sulfate,” she explained. And the firmer the tofu, the more calcium you’re likely to get. Why It Matters Calcium is one of the main building blocks of bone, and getting enough of it as we age is a simple yet effective way to support bone density. On top of that, calcium supports the health of your teeth, skin, nails and hair. Your body’s muscle functions, nerve transmissions and hormone secretion also rely on calcium, dietitians explained to TODAY.com previously. And, of course, we also need protein for healthy bones. And plant proteins, like tofu, come with additional nutrients that aren’t often found in animal products. In this case, tofu provides anti-inflammatory compounds called isoflavones, Rizzo says, and it contains phytoestrogens, which may help alleviate some symptoms of menopause. All of this makes tofu a great option to support your bone health, especially in midlife. How to Get Started If you’ve never tried making tofu before, it can be a little daunting. Make sure you select the right kind of tofu for the dish you want to whip up. Keep in mind that firm and extra-firm tofu tends to have the most protein and calcium per serving, but you will likely need to drain it of excess moisture before cooking. Here are a few easy ways to start incorporating this plant-based protein into your meals: Air-Fryer Salt and Pepper TofuChipotle Pineapple Tofu SkewersSpicy and Crunchy Garlic Tofu Miso Asparagus Sheet Pan-Tofu You can also blend tofu into smoothies and dips to add protein and nutrients without affecting the flavor. TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.