Why Does Bone Health Matter?
Our bones support us and allow us to move. They protect our brain, heart, and other organs from injury. Our bones also store minerals such as calcium and phosphorus that not only help keep our bones strong, but can be released into the body when we need them for other uses.
Getting plenty of exercise and having good health habits helps keep our bones healthy.
But if we don't eat right and don't get enough of the right kind of exercise, our bones can become weak and even break. Broken bones (called fractures) can be painful and sometimes need surgery to heal.
New research from the American Journal of Clinical Nutrition shows that a high intake of carotenoids may protect against bone loss as we age. These foods will keep our skeleton strong.
Spinach: Good source of beta-carotene, lutein, and zeaxanthin. Fold fresh spinach into omelets; use raw spinach as a salad green.
Tomatoes: Good source of alpha-carotene and lycopene. Stuff tomatoes with rice and spices and bake; add tomato paste to soups.
Carrots: Good source of alpha-carotene, beta-carotene, and beta-cryptoxanthin. Roast with olive oil; juice and add to smoothies.
Watermelon: Good source of beta-cryptoxanthin and lycopene. Puree and mix with lemonade; add to fruit and honey for a dessert salsa.
Sweet Red Peppers: Good source of beta-cryptoxanthin and lycopene. Use as garnish for fish; roast and add to portobello burgers.
Collard Greens: Good source of alpha-carotene, beta-carotene, lutein, and zeaxanthin. Saute´ and serve with grains; add to lentil soup.
Peas: Good source of alpha-carotene, lutein, and zeaxanthin. Add to whole-grain pasta salad; blend with chickpeas when making hummus.
Yellow Corn: Good source of beta-cryptoxanthin, lutein, and zeaxanthin. Grill corn on the cob with lime and chilies; mix with black beans for salad.
Kale: Good source of beta-carotene, lutein, and zeaxanthin. Saute´ with garlic and white beans; toss with grains and avocado for a salad.