Maintaining strong bones is something that we all need to be working on continuously, from an early age until we grow old. Strong bones can be achieved through eating a diet rich in fruit and greens and by exercising daily. Both weight-bearing and muscle-strengthening exercises help build and maintain bone density and prevent osteoporosis. That’s why this part of the challenge comes with a bonus one that we encourage you to do – a 20 min brisk walk every day 🙂
We all know that calcium is really important for the bones, but did you know that magnesium, vitamin D3, vitamin K and manganese are important too? So how do you get those into your daily diet? If there is one category of food that can help strengthen bones, leafy greens is the one. Leafy greens contain all the nutrients needed for bone health. And the best way to eat leafy greens is of course by adding them to your smoothies! Drinking your greens is fast and easy, you can add fruit that masks the flavor and you get your daily shot of what your body needs in an instant. There are also several fruits, nuts and seeds that are great sources for bone strengthening vitamins and minerals.
The following ingredients are included in the smoothie recipes for part 2 of the January Smoothie Challenge.
Oranges are rich in many minerals and are one of the most calcium-rich fruits available. One orange provides about 80 mg of plant based calcium.
Raspberries are a rich source of both magnesium and calcium, but also of manganese, all needed for bone health.
Blackberries are a good source for both calcium and magnesium.
Bananas are one of the most magnesium-rich fruits available.
Kiwi contains a large amount of vitamin K, which is needed for the calcium to form bone crystals, the building blocks of bones.
Very high in many minerals, particularly calcium but also magnesium.
Almonds are a great source of both calcium and magnesium.
Chia seeds are a magnesium and calcium powerhouse. They are also very high in essential fatty acids, other minerals and vitamins.
Dark leafy greens, such as spinach, kale, cabbage and broccoli, are among the most nutritious foods that you can eat. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamin K, C, E, and many of the B vitamins.