Introduction
If you’re looking for a way to strengthen your bones and improve your overall health, then you should consider adding leafy greens to your diet. Leafy greens are packed with essential vitamins and minerals that can help keep your bones strong and healthy. According to dietitian, the #1 best leafy green for strong bones is kale. Kale is a nutrient-dense vegetable that is high in calcium, magnesium, and vitamin K, all of which are essential for bone health. In addition to its bone-strengthening benefits, kale is also a great source of fiber, antioxidants, and other essential vitamins and minerals. Eating kale regularly can help reduce your risk of osteoporosis, improve your digestion, and even help you lose weight. Read on to learn more about the amazing health benefits of kale and how to incorporate it into your diet.
The #1 Best Leafy Green for Strong Bones, Says Dietitian — Eat This Not That
If you’re looking for a leafy green that can help you build strong bones, look no further than kale. According to dietitian and nutritionist, Dr. Lisa Young, kale is the best leafy green for strong bones.
Kale is a nutrient-dense food that is packed with calcium, magnesium, and vitamin K. All of these nutrients are essential for bone health. Calcium helps to build and maintain strong bones, while magnesium helps to regulate calcium absorption. Vitamin K helps to activate proteins that are essential for bone formation.
Kale is also a great source of dietary fiber, which helps to keep your digestive system healthy and can help to reduce the risk of osteoporosis. Additionally, kale is low in calories and fat, making it a great choice for those looking to maintain a healthy weight.
Kale can be enjoyed in a variety of ways. It can be eaten raw in salads, cooked in stir-fries, or blended into smoothies. It can also be added to soups, stews, and casseroles.
So, if you’re looking for a leafy green that can help you build strong bones, look no further than kale. It’s nutrient-dense, low in calories and fat, and can be enjoyed in a variety of ways.
You can’t go wrong with consuming leafy greens. There are so many types, and they all provide amazing benefits. But depending on what your health goals are, some are better suited to your diet than others. Some are great for weight loss while others are for your heart. Whichever you choose, you know you’re about to reap tons of benefits.
However, if you need a little boost in your bone health, there’s one leaf, in particular, that’s calling your name. According to Laura Burak MS, RD, founder of GetNaked® Nutrition and author of Slimdown with Smoothies, the best leafy green you can eat for strong bones is kale.
“Although us dietitians love all leafy greens, my #1 pick is always going to be kale because not only is it super high in nutrients, but it is readily available in almost any market, has a neutral taste, and is so versatile,” says Burak.
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Kale is one of Burak’s favorite plant sources of calcium, as it clocks in at around 100 milligrams for just one cup. Because of this, she believes it is a great choice for boosting your bone health without having to rely on dairy.
Not only does kale contain calcium, but it also contains vitamin K, which regulates the calcium in your body. The vitamin K1 found in this vegetable has also been linked to stronger bones. In fact, studies have researched that those who are deficient in vitamin K have a higher risk of developing osteoporosis, as well as dealing with bone breakage.
If you’re eating the kale raw, one cup of it contains nearly 100% of your daily dietary intake of vitamin K. However, cooking one cup of it provides you with over four times the amount, making it a very healthy addition to any meal.
However, as nutritious as this leafy green is, it has also been known to be a little bitter. It’s also said to be a strong, earthy flavor. If this doesn’t suit your taste buds, there are recipes to mask it to ensure you can still add it to your dishes.
“There are endless ways to use this calcium-rich veggie,” she says.”Throw a handful into a smoothie and you will never taste it. Or, add it to a stir-fry, sauce, soup, or scrambled eggs.”
Burak also recommends massaging it with olive oil, lemon juice, salt, and pepper for a delicious salad.
Kayla Garritano