Are you eating these vegetables for healthy bones?

November is called ‘Osteoporosis Prevention’ month. I realized that I haven’t posted any information how we can protect our bones. I am doing this right now to educate you what food should be eaten to maintain strong and healthy bones at any age.

Osteoporosis means ‘porous bone’, a gradual decrease in bone mass that causes brittle and fragile bone. The most common fracture sites are bone of the hip, spine, wrist and ribs.
Statistics show that mostly women are affected by osteoporosis. In total over 30 million people in North America suffers from this condition.

Osteoporosis occurs silently and often symptoms are not noted until a fracture occurs. The warning signs include a lower back pain, teeth may become loose or rounding of the upper back.

The media has been telling us that calcium loss is the only cause of osteoporosis. This is not true!

Our bone health is defined by several factors such as hormones, immune system, stress, nutrition and lifestyle.
today I would like to highlight one specific food group beneficial to our bones.

Cruciferous Vegetables, also my favourite veggies:
Brussels sprouts, *arugula, broccoli, cabbage, cauliflower, Chinese cabbage, radish, collard greens, horseradish, kale, kohlrabi, turnip, watercress.

There’s no doubt that these vegetables are good for our bones because they contain the nutrients needed to build a healthy bone tissue. Let’s take a look:


• Cabbage is a source of Vitamin C, calcium, silicon, and polyphenols
• Broccoli is rich in calcium, Vitamins K and C, boron and flavonoids
• Brussels Sprouts a valuable source of Vitamins K and C
• Kale provides Vitamin K and calcium
• Cauliflower contains Vitamin C, B-complex vitamins, and magnesium
• *Arugula stands out the most among other cruciferous vegetables. Below I listed the richness of this green leafy vegetable.

Vitamin C: An antioxidant that’s crucial for the production of collagen, a protein that maintains healthy bones and cartilage.

Vitamin K: It works synergistically with vitamin D to regulate the production of osteoclasts (bone cell).
Calcium: Directly involved in the construction, formation, and maintenance of bones; this bone health “classic mineral” is best absorbed from organic sources, such as calcium-rich foods.

Magnesium: A crucial mineral involved in over 300 essential body reactions, including protein synthesis, and closely linked to calcium absorption and bone health.

Manganese: An important trace mineral necessary for the synthesis of connective tissue in cartilage and bone.
Low level of Oxalates: These natural substances bind to calcium, making it less bioavailable. In small amounts, oxalates don’t cause a problem.

Phytonutrients, such as beta-carotene, zeaxanthin, and lutein, all are also excellent for skin and eye health.
Arugula then is not only beneficial for our bones but also for a good vision and radiant skin.

I recommend you to eat cruciferous vegetables daily. You should always include arugula for salads, smoothies or vegetable and fruit juices. To make a healthy eating easy for you, I attached a recipe. Try and enjoy!

Want more tips on healthy and strong bones, please contact me. I am here to help YOU!

Maria Pawlicka BAA, M.Sc., CNP

Easy Arugula Salad
Makes: 3 servings
Ingredients:
• 4 cups fresh arugula leaves rinse and dried
• 1 cup cherry tomatoes, halves
• ¼ cup nuts (your choice)
• 1 avocado, peeled and sliced or cubed
• ¼ cup goat cheese or Greek feta cheese, cut in small cubes
• 2-3 Tbsp extra virgin olive oil
• 1 Tbsp apple cider vinegar
• Salt to taste
Directions:
1. In a large bowl, combine arugula, cherry tomatoes, nuts, cheese, oil and vinegar.
2. Season with salt.
3. Mix well.
4. Divide salad onto plates, top with cheese and avocado.