Alkaline potassium salts in fruits and veggies build strong bones by reducing your rate of bone resorption, or breakdown, and reducing the amount of calcium you excrete through urine. So today we’ll share a little secret with you: you can build strong bones with….a salad!
Bone resorption is actually a natural process that’s coupled with bone formation. But for some people, there’s more breakdown than growth, leading to fragile, weak bones that break easily. So reducing resorption might help prevent osteoporosis or benefit people who already have it.
These salts seem to work their magic by neutralizing excess acid in the body, which can contribute to bone breakdown.
To increase your consumption of vegetables, choose fresh ones that are rich in potassium such as spinach, beet greens, avocados, sweet potatoes, beets, oranges, edamame, and raisins. These contain potassium citrate, some of which is converted to potassium bicarbonate in the body. Dark leafy greens, a particularly good source, are also loaded with bone-building calcium, magnesium, and vitamin K, making them do double-time for you bones.
Recommended salad recipes :
- 1 6 ounce box israeli couscous, cooked
- 1 15 ounce can lentils
- 1 cup halved cherry tomatoes
- 1/2 cup chopped parsley
- 1 shallot, chopped
- 4 ounces goat cheese, crumbled
- 6 tablespoons EVOO
- 3 tablespoons fresh lemon juice
In large bowl, mix couscous, lentils, tomatoes, parsley, shallot and cheese. Toss with EVOO and lemon juice.
Herb Salad with Creamy Lemon Dressing
- Finely shredded peel and juice from 2 medium lemons
- 3 cloves garlic, minced
- 2 teaspoons Dijon-style mustard
- 1/2 cup olive oil
- 1/2 cup sour cream
- 2 medium heads butterhead lettuce, torn, or 6 to 8 cups mixed baby salad greens
- 1 1/2 cups assorted fresh herbs, such as chives, basil, parley, or mint, torn
- 12 radishes, thinly sliced
1. For dressing, in bowl combine lemon peel and juice, garlic, mustard, and 1/4 teaspoon each salt and pepper. Slowly whisk in oil until thickened. Whisk in sour cream.
2. Toss together lettuce and herbs; transfer to serving platter. Top with sliced radishes; pass dressing. Makes 6 to 8 servings.
Wild Arugula Salad with Pears
- 2 tablespoons EVOO
- 1 tablespoon lemon juice
- 5 ounces wild arugula
- 1 pear, cut into 8 wedges
- 1/3 cup chopped, toasted hazelnuts
- Salt and pepper
- Shaved pecorino-romano cheese
Whisk EVOO and lemon juice. Toss with arugula, pear and hazelnuts; season with salt and pepper; top with cheese.