Eating Vegetables Improves Bone Health
Eating vegetables at amounts recommended by the Dietary Guidelines for Americans improves bone health in overweight or obese adults, according to a study published in the Journal of Nutrition. Researchers compared serum and urine biomarkers for bone health in 102 participants who ate either 270 grams per day of vegetables or their normal diet for eight weeks. Those who ate more vegetables lowered biomarkers linked to poor bone health and improved bone physiology more than those who followed the control diet. Possible mechanisms for the improved bone health include reduced inflammation and increased intake of vitamins and minerals associated with vegetable consumption.
Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (brittle bones) are conditions characterized by low bone density.
A high intake of green and yellow vegetables has been linked to increased bone mineralization during childhood and the maintenance of bone mass in young adults.
The elderly population has an increased risk of chronic conditions. Higher consumption of fruits and vegetables has been shown to decrease the risk of heart disease and stroke, cancer, decrease bone loss. lower blood pressure and have a positive effect on blood sugar.
A study in women over 50 found those who consumed onions most frequently had a 20% lower risk of osteoporosis, compared to women who rarely ate them.
One major risk factor for osteoporosis in older adults is increased bone turnover, or the process of breaking down and forming new bone.
In a three-month study, women who consumed more than nine servings of broccoli, cabbage, parsley or other plants high in bone-protective antioxidants had a decrease in bone turnover.
Green smoothies are fantastic if one of the family members are not yet on board with healthy eating. It can be overwhelming to consume the amount of greens we need every day to truly thrive. Green drinks, such as smoothies, are the perfect solution to increase our intake of leafy greens. Parents can also make green smoothies for their kids to help increase the intake of vegetables.
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