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Meer eiwitten tegen heupbreuken*
Uit een kleine studie onder 946 oudere mensen blijkt dat het eten van voldoende eiwitten belangrijk is tegen het vallen en daardoor tegen heupfracturen. Eiwitten zorgen voor een goede spieropbouw in de benen. Zij die meer dan 46 gram eiwit per dag aten hadden wel 50% minder kans op vallen en een breuk dan zij die minder eiwitten in hun voeding hadden.
Eat more protein to avoid hip fractures, elderly told
Builds muscle: Protein-rich food like meat, cheese, eggs and milk stop falls
Elderly people who eat more protein are less likely to suffer hip fractures, according to a new study.
Consuming meat, eggs, fish or cheese helps to build stronger muscles in the legs, which can reduce the chances of falls.
Most fractures occur after a fall, which may be caused by less muscle mass and decreased leg strength.
The new research lends support to other studies that have shown that protein intake is also linked with higher bone density.
The study by the Institute for Aging Research of Hebrew SeniorLife in Boston, which is affiliated to Harvard Medical School, examined the daily protein intake of 946 pensioners.
It found that individuals who were in the lowest 25 per cent of dietary protein intake had approximately 50 per cent more hip fractures than those who consumed greater amounts of dietary protein. 
Those who suffered hip fractures consumed less than the 46 grammes of dietary protein per day recommended for adults.
‘Study participants who consumed higher amounts of protein in their diet were significantly less likely to suffer a hip fracture,’ says study author Dr Marian Hannan, co-director of the Musculoskeletal Research Programme at the Institute for Ageing Research.
Dr Hannan, an associate professor of medicine at Harvard Medical School, recommends that older women consume at least 46 grammes of protein per day, and that older men consume at least 56 grammes of protein daily. 
This can come from both animal sources (meal, poultry, fish, eggs, milk, cheese and yoghurt) and plants (grains, nuts, seeds and vegetables). 
The study did not examine the type of protein consumed.
In addition to increased dietary protein, Dr Hannan says regular exercise to build stronger muscles and better balance, as well as other falls prevention strategies, such as reducing hazards in the home, can help protect seniors against falls and hip fractures. (Juli 2010)