Healthy Recipes for Strong Bones

How to build healthy bones and keep them strong? This is a question that you must take seriously and approach carefully. As you age, only well-balanced diet can be of immense support for the protection of bones.

 Including several ingredients regularly in your diet can significantly prevent osteoporosis and help you get strong bones.

Tomatoes are beneficial for many diseases, among which protection of heart, good vision and maintenance of strong bones. They have enough content of Vitamin K and Calcium which are necessary to promote bone health. The first is needed to help osteocalcin work properly in order to harden calcium thus leading to strengthening of the bones.

Green apples are  bones-friendly as recent  researches conducted in France show that powerful bone-building antioxidants are found in the green apples. A flavonoid, called phloridzin , was found exclusively in green apples which is said to increase bone density.  So, a green apple a day can keep the osteoporosis away.

By eating parsley, basil and celery you make a long- term investment in your bones. If you have doubts about how to use these ingredients in raw form in your diet, it is best if you add them to smoothies or salads. One stalk of celery for example, provides 15% of the recommended daily intake of Vitamin K, and it’s also loaded with folic acid, antioxidants, calcium, and potassium.

Moreover, if you have seconds thought about adding spinach on your menu, do not hesitate to use it as a leafy base in your everyday smoothie recipes. Leafy green vegetables are the most healthful and natural source of calcium. Spinach is an excellent source of important vitamins, minerals, and antioxidants, including Vitamin C, iron, calcium, and Vitamin K.

Flax seeds are efficient for bone development as they provide supply of omega-3 fatty acids and magnesium.They are also rich source of alpha linolenic acid which prevents easy breakage of the bones.

Lemon and orange  are other  ingredients that might affect the health of your bones. They are great source of Vitamin C which in turn is included in the production of collagen which is actually the basis of the bones.

If you want to have strong bones at any age, here are some healthy recipes for you to try.

Healthy Recipes for Strong Bones- Juice

Serving-2 Sizes

Ingredients:

  • 3-4 medium-sized tomatoes
  • 2-3 green apples
  • basil

Preparation:

Wash well the vegetables, peel them, chop the tomatoes, grate the apples and put them in a juicer together with the finely chopped basil. Juice them well, pour in glasses and drink immediately.

Healthy Recipes for Strong Bones- Juice ( Version 2)

This is almost the same recipe as the one before, with only one difference. All the ingredients from the above listed recipe are included, you just add a little bit freshly squeezed lemon juice.

Healthy Recipes for Strong Bones- Smoothie

Ingredients:

  • a handful of spinach
  • half a bunch of parsley or celery 
  • 2 green apple
  • 1/3 cup lemon or orange juice
  • 1 tbsp. ground flax seeds

Preparation:

Peel and grate the apples and put it in a blender together with the remaining ingredients. Blend for 2 minutes until you get the drink you need in order to strengthen the bones. Serve immediately.

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