5 essential nutrients for strong bones

5 essential nutrients for strong bones

Everyone knows how important it is to maintain bone health. However, most people still associate this with consuming dairy products such as milk or cheese. Although calcium is crucial, it is just one of the countless nutrients needed for bone health. In fact, plant-based foods are comprehensive powerhouses, providing all the vitamins and minerals necessary for healthy bones.

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Contrary to the popular belief in the dairy industry that milk is essential for bone health, this is not entirely true. Ultra-pasteurized foods can even have harmful effects, and it is estimated that up to 65% of the world's population has some form of lactose intolerance 1. Additionally, relying on calcium supplements is not always the best option. One notable study found that calcium in the form of supplements increased the risk of heart disease, while dietary calcium reduced this risk 2.

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Given these findings, it is so

It's important to get your calcium and other nutrients from the source

from plant foods. Let's look at the key vitamins and minerals necessary for bone health, the plant sources from which they are derived, and the health benefits they provide.

Vital vitamins and minerals for bone health

1. Calcium

Calcium, along with collagen, forms about 99% of your bone tissue 3. Therefore, it is important to include calcium-rich foods in your diet.

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Broccoli is a plant food rich in calcium. One cup contains up to 180 mg 4. Other greens rich in calcium include:

• Brokkoli
• Senfgrün

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• Rucola
• Rübengrün
• Grünkohl

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• Löwenzahngrün

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2. Magnesium

While calcium takes the spotlight in conversations about bone health, we shouldn't ignore magnesium. This mineral is essential for the absorption and transport of calcium 5, yet an estimated 80% of people are deficient.

A deficiency in magnesium can lead to osteoporosis and brittle bones, 6 highlighting the need to include magnesium-rich foods in your diet. Some of these include:

• Spinat
• Mandeln

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• Erdnüsse
• Cashewkerne

Including these foods in your diet not only increases your magnesium intake, but also helps with calcium absorption thanks to their dual nutrient content.

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3. Potassium

Potassium is another often underestimated mineral that plays a crucial role in maintaining bone health. Research shows that sufficient potassium can improve bone strength 7.

Our body undergoes several biochemical processes that result in the production of metabolic acids, which result in increased acid levels in the body 8. Potassium helps counteract the effects of these acids and prevents the body from drawing alkalizing compounds from the bones, thereby preventing bone loss.

Including potassium-rich plants like bananas, avocados, sweet potatoes, peas, grapefruit, and coconut water in your diet can help keep your body alkaline and strengthen your bones.

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4. Vitamin C

Vitamin C is an essential cofactor for the production of collagen, an important component of your bones. It is important to have adequate amounts of vitamin C in your diet to promote the growth of new bones 9.

Berries such as strawberries, raspberries or blackberries as well as citrus fruits are excellent sources of vitamin C that can be easily integrated into your diet.

5. Vitamin K

A small but crucial part of your bone is made up of a protein known as vitamin K-dependent Y-carboxyglutamic acid. Without vitamin K, this protein cannot function optimally, hindering the production of new bone tissue. Vitamin K deficiency is linked to osteoarthritis and an increased risk of fractures 9.

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To ensure adequate vitamin K intake, include more leafy greens like kale in your diet. You might also consider a green juice powder that provides organic superfoods.

Foods to Limit for Bone Health

While it's important to know the right foods to include in your diet, it's equally important to know which ones to limit or avoid. Some foods contain compounds that can block nutrient absorption and potentially affect bone health.

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For example, bread or cereal can contain high levels of nutrient-blocking phytates. Opt for sprouted grains with lower phytate content. Additionally, avoid canned and processed foods, which typically contain high levels of salt, which can affect your calcium levels.

Watch your caffeine consumption and avoid sodas or energy drinks high in phosphorus. Studies show that consuming phosphorus without calcium can lead to bone loss 10.

The numerous benefits of plant-based foods

In addition to supporting bone health, plant-based foods offer a variety of other health benefits. They contain a variety of vitamins and minerals that provide a wide range of health benefits, from boosting the immune system to reducing inflammation.

Foods that support bone health -...

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Plant-based diets are associated with a lower risk of chronic diseases such as heart disease and certain types of cancer. In addition, they are rich in fiber, which promotes digestive health and aids weight management.

The secret to robust bone health doesn't just lie in dairy products or calcium supplements. It lies in a balanced diet with a variety of plant foods rich in calcium, magnesium, potassium, vitamin C and vitamin K.

Reducing your intake of certain foods and switching to a plant-based diet can promote bone health and provide a variety of other health benefits. Understanding these elements and making informed nutritional choices can help you maintain strong bones and overall well-being, paving the way for a healthier, longer life.

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Super green soup with roasted seeds

Boost your bone health with our delicious and nutrient-dense Super Greens Soup with Toasted Seeds! This recipe is specifically designed to provide your body with all the vital nutrients it needs for optimal bone health. It combines the power of leafy greens like kale and spinach, the richness of broccoli, the creaminess of avocado, and the crunch of toasted pumpkin seeds. Not only is this soup a comforting, warm dish perfect for any day, but it is also a powerful ally in your quest for strong and healthy bones. Enjoy this tasty bowl of goodness and nourish your body one spoonful at a time!

Ingredients and their nutritional benefits:

For the soup:

1. 2 cups kale (chopped)

   : Rich in calcium and vitamin K, necessary for bone health.

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2. 2 cups spinach (chopped)

   : Contains both calcium and magnesium, which are crucial for bone health.

3. 2 cups broccoli (chopped)

   : A great source of calcium and other beneficial nutrients.

4. 1 avocado (chopped)

   : Provides a healthy dose of potassium and helps improve the absorption of fat-soluble vitamins.

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5. 4 cups vegetable broth

   : Used as a base for the soup.

6. 2 garlic cloves (chopped)

   : For added flavor.

7. 1 onion (chopped)

   : Provides a rich flavor base for the soup.

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8. Salt and pepper to taste

For the topping:

1. 1/2 cup pumpkin seeds

   : An excellent source of magnesium.

2. 1 tablespoon olive oil

   : Healthy fats in olive oil help absorb vitamins.

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Instructions:

1. Fry onions and garlic

   : Heat a tablespoon of olive oil in a large pot over medium heat. Add the chopped onion and minced garlic and cook until translucent and aromatic.

2. Add the vegetables

   : Stir in chopped kale, spinach, and broccoli. Cook until the vegetables begin to wilt slightly.

3. Make the soup

   : Pour in vegetable broth. Bring the mixture to a boil, then reduce the heat and simmer until the vegetables are tender, about 20 minutes.

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4. Puree the soup

   : Use a hand blender to blend the soup directly in the pot. If you don't have an immersion blender, carefully transfer the soup to a regular blender and puree until smooth. Then put the soup back in the pot.

5. Prepare the topping

   : While the soup is simmering, toast the pumpkin seeds in a dry skillet over medium heat until they begin to pop. Be careful not to burn them.

6. surcharge

   : Pour the soup into bowls. Top with chopped avocado and toasted pumpkin seeds. Enjoy this nutritious and bone-strengthening soup!

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Not only is this soup packed with bone-strengthening nutrients, but it's also flexible and customizable to your preferences. For an extra flavor kick and health benefits, feel free to add other health-promoting ingredients like turmeric or ginger.

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