Bone Up on Fruits and Vegetables
Move over dairy! New research suggests that eating more fruits and vegetables can increase bone mineral content. A recent study published in the American Journal of Clinical Nutrition found that female seniors and adolescents of both sexes bolstered their bone strength by doubling their produce intake.
These results echo similar research from a University of Tennessee study in which girls ages 8-12 who consumed more than three servings of fruit a day had greater bone mass and less calcium excretion than those who consumed fewer than three servings. Fruits and vegetables not only help the body hold onto calcium, they supply many of the other often overlooked nutrients – potassium, folate, vitamins K and C – which support bone health.
While both studies encompassed fruit and vegetable intake in general, superfoods for your bones, like arugula and other greens, supply particularly high concentrations of bone-healthy nutrients. Another veggie that deserves special mention is onions, which contain compounds that significantly inhibited the loss of bone minerals, including calcium.
The bottom line is that your diet should include a variety of foods to help
support a healthy lifestyle.