Vegetables That Promote Bone Health and a Recipe for Fennel-Dill Artichokes

I am happy to host a guest post today from Elaine Rosales. As our family continually strives to work on  our diet regarding food allergies and healthy living, nutrition is a topic which comes up at our house more and more. We are attempting to balance simplicity with nutrition and moderation. Check out Elaine’s awesome recipe!

Vegetables That Promote Bone and Joint Health

Many people, especially those nearing their senior years, are now looking for effective ways to take good care of their bones and joints. This is very important, because as you reach your 30s, your bone mass will start to gradually decline.

Many think that the best way to stop or reverse bone loss is to take high doses of supplements, such as calcium. But here’s the truth: you can actually keep your bones strong and healthy simply by modifying your diet. You will be surprised and happy to know that there are natural substances that can help keep your joints and bones healthy even as you age.

The Potential Benefits of Fennel

According to one study in the International Journal of Molecular Medicine, eating fennel seeds may have a beneficial effect on the loss of bone mineral density, as well as on bone mineral content.

The research says that fennel helps reduce osteoclast differentiation and function, which helps to decrease bone turnover markers and offers a protective effect on the bones. Osteoclasts are cells that break down weakened bones, while osteoblasts are cells that build them back up.

Fennel, also called bronze fennel or common fennel, is a plant that produces both a seed-like fruit and a leafy growth used as an herb. It is actually a treasure trove of nutrients: it contains folate, vitamin C, calcium, magnesium, phytonutrients, and antioxidants.

Try This Simple Fennel Recipe: Fennel-Dill Artichokes

Ingredients:

4 artichokes

1 cup carrots, quartered lengthwise

1 cup fennel or celery, thinly sliced

¼ cup olive oil

¼ cup melted coconut oil

¼ cup fresh lemon juice

1 teaspoon fennel seeds

2 tablespoons or more fresh dill, chopped

½ teaspoon salt

Black pepper

Procedure:

1. Trim the tips of the artichoke leaves and cut off the stems, so they sit upright.
2. Put the artichokes in a large pot, add water until they’re properly covered, and bring to a boil. Cover the pot, reduce heat, and let simmer until just barely tender. This takes about 15 minutes. Drain.
3. Preheat your oven to 350 degrees Fahrenheit.
4. Mix the carrots, celery, and fennel, and then spread evenly in a baking dish. Put the artichokes in an upright position on top of the vegetables.
5. Mix the coconut oil, olive oil, fennel seeds, lemon juice, salt, dill, and sprinkle with black pepper. Pour all over artichoke mixture.
6. Cover the baking dish and bake until all the vegetables are tender. This takes about 45 minutes.

This recipe makes four servings. Remember that this is a high-starch dish, so eat it in small amounts. You can also combine it with a protein and fat meal.

Don’t Miss Out on Other Healthy Vegetables

Fennel is just one example of a vegetable that has beneficial effects for bone health. High vegetable intake is actually associated with positive effects on bone mineral status for many years. Vegetables supply your body with bone health-promoting nutrients, like potassium and vitamin K1.

Potassium is needed by your body to help keep your body fluid pH levels at an optimal range. Sufficient potassium intake can help optimize your sodium to potassium ratio, which is an important factor for ensuring optimal bone mass.

However, if you eat a diet loaded with processed foods (which are high in sodium but low in potassium), there’s a high chance that your potassium to sodium ratio will be far from optimal and will set the stage for many health ailments.

In conclusion, eating a diet rich in high-quality, organic, and locally-grown vegetables – while ditching high-sodium processed foods – will help you to increase your bone density and strength naturally, and will help decrease your risk of developing fractures.

Remember, though, that healthy eating is just one aspect of bone and joint health – you need to combine it with other natural lifestyle strategies, such as optimizing your vitamin D levels, exercising regularly, and getting enough  high-quality sleep.

About the Author

Elaine Rosales enjoys reading articles written by Dr. Mercola. She is currently researching different treatment protocols for joint pain, and how optimal joint health greatly depends on various natural lifestyle strategies such as proper diet, exercise, and sufficient rest.

photo credit: minwoo via photopin cc