Best Vegetables for Bone Health

Why should you be eating the best vegetables for bone health? Well, your bones and their health is impacted by the food you eat.

Making healthier food choices every day will be made easier for you if you are aware of the veggies that are high in vitamin D, calcium, and other nutrients vital to the health of your bones and body.

You should be able to receive all the nutrients you need each day if you eat a well-balanced diet that includes enough veggies, but you may not be getting the recommended daily amount through food alone.

Here are some best veggies for healthy bones:

1. Sweet Potatoes:

roasted sweet potato halves

Although other nutrients are vital for bone health, calcium and vitamin D are the most crucial. Calcium loss might be avoided by potassium. Magnesium might protect the integrity of bones. Only one large sweet potato has 60 mg of magnesium.

Magnesium and potassium, two elements that build bones, are found in sweet potatoes. By bringing the body’s pH into balance, potassium protects calcium from eroding from the bones.

Sweet potatoes are a great choice if you want to increase the antioxidants in the diet. They are a great source of manganese, vitamin C, and beta-carotene. 

Sweet potatoes and other foods high in antioxidants act as a buffer against the cell-damaging effects of free radicals. This protection may slow down the aging process and reduce your risk of contracting specific diseases.

The sweet potato’s vitamin A concentration is one of the factors that makes it such a beneficial addition to the diet.

A cooked sweet potato with the skin provides over 800% of the recommended daily intake of vitamin A in 1 cup.

Vitamin A, also referred to as retinol, improves your vision by creating the pigments in your retina that are essential for seeing at night. In addition to vision, vitamin A supports healthy skin, bones, and teeth. 

2. Spinach:

bowl of spinach leaves in a garden

You can include spinach in the diet; you may just need to change the way you consume it. Since heating largely removes the chemicals in spinach, it is best consumed prepared.

The leafy green is claimed to include 200 mg of calcium, which will support the health of the teeth and bones.

Additionally, it is suggested that you consume spinach in conjunction with meals high in vitamin C, such as citrus fruits, to improve calcium absorption.

It is believed that magnesium helps to manage blood pressure, control the cardiac rhythm, and boost metabolism.

As a result, spinach offers a plentiful supply of dietary magnesium that has numerous health advantages.

3. Kale:

curly kale plant leaves

Kale is referred to as (the king of greens) due to its abundance in proteins, as well as vitamins, calcium, minerals, and cancer-preventing antioxidants.

One of the simplest ways to consume a wealth of nutrients from this veggie is to drink fresh kale juice. In addition to promoting eye health, kale controls blood sugar levels.

All forms of kale, including the flat, curly, and even purple types, are beneficial for your bones. One of the few veggies that taste best in the chilly winter months is this one. Kale is extremely adaptable and alkalizing. 

4. Mushrooms:

bowls of various dried mushrooms

Mushrooms, when exposed to sunlight, can produce vitamin D. They can actually deliver higher quantities of vitamin D2 than many foods, according to research.

However, since most commercially available mushrooms are produced in the dark, they have low vitamin D2 levels. Foraged mushrooms are probably your best source of vitamin D.

The only vegetarian source of ergosterol, a precursor to vitamin D, is found in mushrooms. Vitamin D is necessary to direct calcium toward your bones.

Mushrooms are also a great source of copper, selenium, and zinc. Although you don’t need much copper, strong bones require it.

Collagen is essential for tissues, joints, bones, and copper aids in its production. Additionally, even though it is uncommon, a copper deficit might lower your bone density.

When it comes to establishing strong bones, zinc is a superstar. It operates in two ways. In the beginning, it promotes osteoblast development, which creates new bone. However, it also reduces the rate at which osteoclasts decompose ancient bone.

Lack of selenium may increase your chance of developing osteoporosis. Animal studies have already linked it to osteopenia. It has a connection to osteoarthropathy in people.

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