10 bone-strengthening recipe ideas

From restless.co.uk

As we age, it becomes even more important to take good care of our bones. Ageing can cause bones to become thinner, increasing the risk of bone fractures, breaks, or osteoporosis.

Although there are many things you can do to improve bone health, one of the easiest steps is to eat the right foods. And, contrary to popular belief, this doesn’t just mean drinking a glass of milk.

Which nutrients do we need to keep our bones strong?

Calcium and vitamin C

While it’s widely known that calcium is important for maintaining strong bones, it isn’t the only nutrient we should pay attention to. Getting enough vitamin C is also key, as it helps your body produce bone-forming cells and can protect bone cells from damage.

Vitamin D

Vitamin D is another necessary nutrient for bone health. It helps us absorb and store calcium, the main mineral in our bones. Studies show that vitamin D plays a key role in helping prevent osteoporosis and may prevent the onset of rheumatoid arthritis. Adequate protein is also important for preserving bone and muscle mass as we age.

Magnesium and zinc

Magnesium and zinc are important, too. Magnesium helps convert vitamin D into an active form that supports calcium absorption, while zinc helps produce bone-building cells and stops too much bone from being broken down.

10 bone-strengthening recipe ideas

Eating meals that contain several of these nutrients can be an incredibly effective (and delicious!) way to strengthen your bones.

So, here are 10 bone-strengthening recipe ideas.

1. Crispy sesame tofu

Most tofu is prepared with calcium sulphate, a naturally occurring mineral which, as the name suggests, is very high in calcium. Just one cup of tofu contains a whopping 132% of your recommended daily value (DV) of calcium!

Seeds are tiny nutritional powerhouses, and many, like sesame, poppy, and chia seeds, are high in calcium. Poppy seeds have the most, with one tablespoon containing 13% of the DV, but one tablespoon of sesame seeds also contains 9% of the DV for calcium – as well as being high in nutrients like iron, copper, and manganese.

While tofu is naturally bland, it absorbs the flavours of other ingredients, so cooking it with things like ginger, garlic, and soy sauce makes it incredibly flavoursome. This crispy sesame tofu recipe from Love + Lemons is savoury, tangy, and moreish – and really nutritious.

2. White bean and kale stew

Dark green leafy vegetables like kale and spring greens are also excellent sources of calcium – and are packed with many other health-busting nutrients. Just one cup of cooked spring greens, for example, has 21% of the DV of calcium.

Kale, meanwhile, is packed with vitamin C, antioxidants, beta-carotene, and unusually high levels of vitamin K. Low vitamin K levels are linked to low bone density and increased fracture risk.

This white bean and kale stew from Cook Report doesn’t just contain key nutrients from the kale, but also vitamin C from tomatoes. Plus, white beans are incredibly healthy; one cup contains around 16% of your calcium DV, and is high in protein, fibre, iron, zinc, magnesium, and potassium.

3. Pumpkin yoghurt parfait

If you’re looking for a healthy yet sweet recipe, this pumpkin yoghurt parfait is ideal. Parfait is an American-inspired breakfast that may sound fancy, but is quite simple: it’s just layers of yoghurt, muesli or granola, fruit, and some type of tasty sauce. And while it looks like a dessert, it’s usually high in calcium, protein, good fats, and fibre.

This particular recipe contains Greek yoghurt, which is high in protein and calcium. Pumpkin seeds are packed with magnesium, and pumpkin purée is high in iron and potassium. While iron isn’t considered a key bone-building nutrient, studies suggest that low iron levels are linked to weaker bones. Plus, people with high potassium levels seem to have stronger bones.

The addition of banana adds more potassium and a lovely sweet taste. To make pumpkin yoghurt parfait, try this recipe from Hungry Couple.

4. Scrambled eggs with spinach and smoked salmon

If you prefer savoury foods, this next dish might be right up your street. Salmon and egg yolks are both natural sources of vitamin D: one ounce of smoked salmon contains 24% of the DV for vitamin D, while two eggs provide a further 5%.

Without adequate levels of vitamin D, the body can’t absorb calcium. And while the body makes its vitamin D from sunshine, in winter, there often isn’t enough sun in the UK – so we need to make sure we’re getting it from our diet. This may be in supplement form or from foods like fatty fish, eggs, and mushrooms.

Spinach also contains calcium. One cup of cooked spinach contains 19% of the DV. However, it’s also worth noting that spinach contains oxalates, which bind with calcium and can make it difficult for the body to absorb the nutrient. That said, eating it with foods that contain vitamin D – which supports absorption – can offset this.

Plus, spinach is nutrient-dense and contains high levels of carotenoids, vitamin C, vitamin K, folic acid, and iron, so it’s always a good idea to try eating plenty of it. Try this scrambled eggs with spinach and smoked salmon recipe from Diet Doctor.

5. Grilled sardines

Sardines may be small, but they pack a big nutritional punch. Not only are they rich in omega-3 fatty acids, but thanks to their edible bones, they’re also high in calcium. A can of sardines contains 44% of the DV for calcium and is also a good source of protein.

While some seafood contains mercury, small fish like sardines have low levels – and sardines are also high in selenium, which can prevent and even reverse mercury toxicity. They’re also inexpensive, so they’re easy on your wallet.

Sardines’ mild, fishy flavour and meaty texture mean they’re delicious grilled, and some of the best recipes are incredibly simple. This grilled sardine recipe from Serious Eats uses olive oil, lemon juice, garlic, and smoked paprika to bring out the flavour of the fish.

6. Spring green and parmesan tart

While most cheeses are good sources of calcium, hard rind cheeses like Parmesan contain the most because they have lower water content. While one ounce of soft rind cheeses, like brie, only contains 4% of the DV for calcium, an ounce of parmesan contains 19%.

As previously mentioned, spring greens are also an excellent source of calcium, and one cup of cooked spring greens contains around 21% of the DV for calcium. Plus, spring greens and parmesan taste great together, so when paired, you get a delicious and calcium-rich meal.

This spring green and parmesan tart recipe from Riverford is incredibly tasty, and just as good cold or hot. To save time, you could use shop-bought pastry instead of making your own.

7. Fig, plum, and almond cake

If you have a sweet tooth, you might like to give this next recipe a go. While it looks beautiful and tastes delicious, this fig, plum and almond cake is also packed with nutrients.

Of all nuts, almonds are the highest in calcium, and just a single 28g serving (around 23 nuts) contains 6% of the DV for calcium. Almonds also contain healthy fats, fibre, and protein, and are great sources of magnesium, manganese, and vitamin E.

Dried figs are packed with fibre and antioxidants, and also contain more calcium than any other dried fruit: a 24g serving contains 3% of the DV. More good news is that figs are great sources of potassium and vitamin K, two micronutrients that are essential for bone health.

This fig, plum and almond cake recipe from Rebel Recipes is easy to make and also vegan and gluten-free. Serve it with a dollop of Greek yoghurt for even more calcium.

8. Jollof beans

Beans and lentils are good sources of protein and fibre, and they’re also packed with essential micronutrients like iron, zinc, folate, magnesium, and potassium. Some varieties, like black-eyed beans, also contain decent amounts of calcium: a single cooked cup of black-eyed beans contains 16% of the DV.

This jollof beans recipe from Delicious is healthy, flavoursome, and – thanks to the scotch bonnet chilli – fiery. Because the key ingredients are dried black-eyed beans and canned tomatoes, it’s also a cheap meal to make, so if you’re looking for an inexpensive yet satisfying meal, it might be just the ticket.

9. Broccoli cheese soup

Broccoli is packed with important vitamins, minerals, and fibre, and is a particularly excellent source of vitamin C, vitamin K, folate, and potassium. It also contains calcium, and one cup of cooked broccoli offers 5% of the DV.

While there are many delicious cheese and broccoli recipes, broccoli and cheese soup is a classic. And while you can use many different types of cheese, hard cheeses work better as they contain higher calcium levels.

This broccoli cheese soup recipe from Cookie + Kate uses cheddar cheese, but you can swap the cheddar for other hard cheeses if you like. Edam, Gouda, Gruyère, Parmesan, or Swiss cheese all work well.

10. Okra and tofu

Okra is one of the more surprising sources of calcium: one cup of cooked okra contains 9% of the DV. It’s also very low in calories, but high in other nutrients: it’s packed with magnesium, folate, fibre, antioxidants, and vitamins C, K, and A.

We’ve already seen that tofu is particularly rich in calcium, so pairing it with okra means you’re in for an incredibly calcium-rich dinner – as well as a tasty one!

So, why not try this okra and tofu recipe from Ginger and Cilantro?

Final thoughts…

It’s important to look after our bones, especially as we age – and the good news is there are many easy ways to do this.

Calcium is the most important nutrient for strengthening our bones, and because it’s found in a variety of foods, it’s generally easy for us to eat more of it, no matter our diets or taste preferences.

Nutrients like vitamins D and C, magnesium, zinc, and protein are also important for maintaining bone health. The recipes featured above contain a wide array of these health-boosting vitamins and minerals, so hopefully, there are at least a few meal ideas here that stir your appetite!

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10 best foods for healthy joints, and which to avoid

From restless.co.uk

Joint health is something that we tend to think about more with age. Due to various factors, such as loss of bone density, reduced flexibility, and menopause, age can increase our risk of developing joint-related conditions like arthritis.

However, diet can be a powerful way to keep joints healthy and, luckily, plenty of delicious, versatile foods have been noted as particularly beneficial.

With this in mind, here are 10 of the best foods for healthy joints, as well as some to avoid.

1. Tart cherry juice

Tart cherry juice is made from the fruit of the Prunus cerasus tree. Some people describe it as tasting a little like unfiltered red wine, while others say it tastes like cherry pie!

When it comes to joint pain, the use of tart cherry juice for relief dates back nearly a century.

Tart cherries contain anti-inflammatory compounds called anthocyanins, which are responsible for the blue, purple, and red colours of fruits and vegetables. There’s evidence that these compounds can help to combat a number of chronic inflammatory diseases, including arthritis.

For example, this study found that tart cherries helped to reduce joint pain and stiffness, while another study revealed that drinking tart cherry juice for three weeks decreased levels of inflammatory markers in women with osteoarthritis.

Tart cherry juice is available to buy on Amazon*.

Note: Some tart cherry juice contains a lot of added sugar, so for maximum health benefits it’s worth checking the label and choosing no added sugar versions.

2. Fatty fish

It’s a rarity for fatty fish not to make it onto a list of health-promoting foods – and there’s good reason for this. The omega-3 content of fatty fish such as salmon, sardines, mackerel, and trout is known to have powerful anti-inflammatory effects.

For example, this scientific review found that taking omega-3 supplements reduced joint pain intensity, morning stiffness, the number of painful joints, and the use of pain relievers in patients living with rheumatoid arthritis.

Meanwhile, other research suggests that – like tart cherry juice – omega-3 fatty acids can lower the number of inflammatory markers linked with osteoarthritis.

Don’t worry if you’re not a fan of seafood as it’s easy to up your intake of omega-3 by eating other foods too. This includes nuts like pecans, hazelnuts, and walnuts; seeds such as chia, flax, and pumpkin; and soya products like tofu, tempeh, and soya milk.

Fatty fish are also a rich source of vitamin D which is another important nutrient when it comes to joint health. In fact, various studies have linked rheumatoid arthritis with low levels of vitamin D.

If you’d like to start adding more fatty fish into your diet, you’ll find plenty of recipe inspiration in this collection of oily fish recipes from The Guardian. Or, if you don’t eat fish, you could try one of these 15 delicious vegan recipes that are high in omega-3 from VegFAQs.

3. Ginger

Ginger is another food that’s important for healthy joints.

This study, which assessed the impact of ginger extract on people with osteoarthritis of the knee, found that after six weeks, 63% had experienced a reduction in knee pain.

Other research has also revealed that ginger is able to block substances in the body that promote inflammation; while this animal study found that ginger extract reduced levels of a specific inflammatory marker linked with arthritis in rats.

There are various ways to enjoy ginger in your diet; for example, adding it to tea and soups. This list of ginger recipes from BBC Good Food has plenty more ideas.

4. Walnuts

Walnuts are loaded with important nutrients that science suggests may help to reduce inflammation linked with painful joints.

As mentioned above, omega-3 fatty acids have been found to be effective at reducing symptoms of arthritis – which walnuts are particularly rich in.

For example, this scientific review suggests that eating walnuts may lower levels of chronic inflammation in the body.

For ideas on how to add more walnuts to your diet, check out these healthy walnut recipes from Eating Well. You’ll find everything from chicken pasta with parsley and walnut pesto, to baked oats with banana and walnuts.

5. Broccoli

Broccoli is well-known as one of the healthiest foods because of its nutrient-dense content.

Sulforaphane is a compound found in broccoli that, according to research, can block the formation of particular cells involved in the development of rheumatoid arthritis. Experts have noted that sulforaphane may prevent joint pain in the same way arthritic drugs do.

Broccoli is also packed with salicylic acid – the active ingredient in aspirin. Salicylic acid is effective at reducing joint inflammation because it helps to prevent the production of prostaglandin hormones that are responsible for joint tenderness and swelling.

Lastly, broccoli’s rich vitamin C content is important for creating and protecting cartilage. Healthy cartilage is vital because it allows bones to glide over one another smoothly and prevents them rubbing together.

Why not try one of these healthy and delicious broccoli recipes from Self? There’s everything from comforting pastas to hearty soups and warming pies.

6. Garlic

Garlic has been celebrated for its health benefits for centuries, and this is no different when it comes to healthy joints.

Garlic has been identified as having anti-inflammatory effects that may improve symptoms of arthritis and even reduce the risk of developing the condition in the first place. For example, this study found that people who ate more garlic had a lower risk of developing hip osteoarthritis.

Some research has suggested that garlic may enhance certain immune cell function and help to strengthen the immune system in general. A healthy immune system is vital for avoiding chronic inflammation, which among other things, can cause joint problems.

The other great thing about garlic is it’s easy to incorporate into your diet and always adds a dose of extra flavour. For ideas on how to get started, check out these healthy garlic recipes from Eating Well, which include everything from garlic butter-roasted salmon to hasselback sweet potatoes with garlic-yoghurt sauce.

7. Grapes

Grapes are full of nutrients and antioxidants, which offer a number of anti-inflammatory benefits.

In this study, when men were given concentrated grape powder (the equivalent of 252g of fresh grapes), levels of inflammatory markers in their blood significantly decreased.

Grapes also contain a number of compounds – for example, the antioxidant resveratrol – that’ve been shown to benefit joint health.

Results from this test-tube study, suggested that resveratrol may help to prevent the thickening of joints involved in arthritis.

Proanthocyanidin is another plant compound present in grapes, which may reduce joint inflammation too.

8. Spinach

Leafy greens like spinach are full of important nutrients.

A number of studies have suggested that eating more fruit and vegetables can lower levels of inflammation. Spinach in particular, is especially rich in the antioxidant kaempferol, which has been found to reduce the impact of inflammation associated with rheumatoid arthritis.

For example, this test-tube study found that when arthritic cartilage cells were treated with kaempferol, inflammation decreased and the progression of osteoarthritis was prevented.

Spinach also contains vitamins C and E. Vitamin E protects the body against pro-inflammatory molecules, while vitamin C helps the body to make collagen (a major component of cartilage that allows joint flexibility).

For tips on how to add more of this leafy green to your diet, check out these spinach recipes from BBC Good Food. You’ll find everything from creamy mushroom and spinach pasta to spinach pancakes with poached eggs.

9. Olive oil

Olive oil is well known for its anti-inflammatory properties, which can positively impact joint health.

For example, in this study, feeding mice extra-virgin olive oil for six weeks helped to reduce joint swelling and inflammation, and slowed cartilage degeneration. All together, these effects helped to prevent the development of arthritis.

Another study found that when people with rheumatoid arthritis took one olive oil capsule every day for 24 weeks, their levels of a specific inflammatory marker decreased by 38.5%. Plenty of other research has also linked olive oil consumption with a lower risk of rheumatoid arthritis.

For inspiration on how to use olive oil in your diet, check out these healthy olive oil recipes from La Tourangelle.

10. Berries

The antioxidants, vitamins, and minerals present in berries are largely responsible for their unique ability to fight inflammation.

For example, this study found that eating at least two servings of strawberries each week led to a 14% reduction of inflammatory markers in the blood.

However, berries are also rich in plant compounds rutin and quercetin, which offer huge health benefits. In this test-tube study, quercetin blocked inflammatory processes that can lead to arthritis; and in a different study, when rats were given rutin and quercetin supplements, arthritis inflammation decreased.

Like tart cherries, blueberries also contain anthocyanin – identifying them as having potential to ease joint pain and stiffness.

Berries can be enjoyed as a delicious snack, as a sweet breakfast or dessert topping, in smoothies, or over yoghurt. For more ways to use them, check out these amazing and healthy berry recipes from Simply Quinoa.

Are any foods bad for joint health?

In the same way that some foods support and promote joint health, research has revealed that others can have a negative impact.

For example…

Processed and red meat

Some studies have suggested that eating too much processed and red meat could be a risk factor for developing inflammatory arthritis. This is mostly because they contain high levels of inflammatory markers, like C-reactive protein and homocysteine, which can inflame joints and cause pain and stiffness.

Plant-based diets that exclude red meat, on the other hand, have been found to improve arthritis symptoms.

Gluten-rich foods

Gluten is a group of proteins found in wheat, rye, barley, and triticale. Some research has linked it with increased inflammation in the body, and suggested that going gluten-free may help to ease joint pain and stiffness.

Added sugars

This study of people with rheumatoid arthritis found that among 20 different foods, sugar-sweetened drinks and desserts were those most frequently reported as worsening joint-related issues, like pain and stiffness.

In addition, other research has suggested that drinking fructose-sweetened drinks five times per week or more can make you three times more likely to develop arthritis than those who consume little or no fructose-sweetened drinks.

Some vegetable oils

Vegetable oils contain omega-6 fatty acids. Research has found consuming too much and having an imbalance of omega-6 fatty and omega-3 in the body can cause inflammation and increase the risk of conditions like arthritis.

High-salt foods

Studies suggest that eating too much salt – which is particularly high in foods like pizza, crisps, and ready meals – may be a risk factor for developing autoimmune diseases like inflammatory arthritis.

This study revealed that mice on a low-salt diet experienced less cartilage breakdown and bone destruction, and fewer inflammatory markers than mice on a high-salt diet.

Alcohol

Alcohol is known to have a negative impact on joint health. This study linked alcohol intake with increased damage to spinal joint structure; and other studies have also noted it as a risk factor for osteoarthritis.

Final thoughts…

Taking care of our joints is important not only for comfort and quality of life, but for our overall health too. Research has consistently shown that diet can significantly impact our joint health, so making small dietary changes, really can make a difference.

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