I’ve always been fascinated by how the largest animals in the world, requiring the strongest and largest bones and substantial muscle mass, are herbivores. Horses, giraffes, and elephants, all weighing well over 1,000 pounds, sustain their bone and muscle strength by consuming vegetation, not milk!
These large animals primarily eat grass, leaves, and herbaceous plants. Packed with essential nutrients, these vibrant greens play a crucial role in building and maintaining strong bones and muscles for these animals and can do so for you, too!
Here’s why leafy greens should be at the top of your dietary list for bone health:
1. Calcium-Rich Goodness: While dairy products are most commonly known for their calcium content, green leafy vegetables can be just as potent.
Calcium is a fundamental mineral for bone health, and leafy greens like spinach, kale, bok choy, and arugula provide an excellent plant-based source of this nutrient. For instance, one cup of cooked kale can offer as much calcium as a cup of milk,
2. Vitamin K: The Bone Protector: Vitamin K helps in the activation of osteocalcin, a protein that takes calcium and binds it to the matrix of the bone, thereby strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures.
3. Magnesium for Bone Metabolism: Leafy greens also have magnesium, another crucial nutrient needed for Bone health. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also helps in converting vitamin D from its inactive form into its active form, which then aids in calcium absorption.
4. Packed with Antioxidants and Other Nutrients: Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.
5. Fiber for Digestive Health: Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesizes of essential vitamins such as vitamin K2, reducing inflammation, and regulating hormones which further support bone health.
However, while green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds, and certain vegetables. They can bind to minerals in the gut, like calcium, and can interfere with the absorption of these minerals. For instance, spinach which is one of the leafy greens with the highest calcium content, is also very high in oxalates. So even though spinach contains calcium, the body can only absorb about 5% of that calcium due to the oxalate content. If you are focusing on getting your calcium from food sources—which I fully support—it’s essential to consider oxalates and the absorption factor. In my Bones Method program, I delve deeper into the topic of oxalates, discussing the foods with the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively.
You can find out more about the My BONES method program by CLICKING HERE
Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. I generally recommend consuming 2-3 cups of leafy greens a day. You can add them to smoothies, salads, soups, stews, stir-fries, and wraps and sandwiches. Because these greens provide a rich source of nutrients, along with supporting digestive health and boosting immune function, they are definitely a superstar food when it comes to bone health. Next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need so you can stay as strong as a horse.