SOME FOODS TO BOOST BONE HEALTH

"Osteoporosis is a chronic condition that causes bones to become weak and prone to breakage," Jennifer Brown M.D., a board-certified physician in family medicine and obesity medicine. Dr. Brown went on to say, "It usually occurs in postmenopausal women as estrogen levels decline." A diet rich in essential nutrients can help one avoid painful breaks. It is important to make sure you are getting calcium, magnesium and vitamin D in your diet.

One of the foods that should be in your diet includes LEAFY GREENS. Leafy greens (such as spinach, kale and collard greens) provide both calcium and magnesium. Calcium strengthens bones, while magnesium supports muscles and helps keep bones healthy. These greens are easy to add to meals and can help maintain bone strength naturally," says Raj Dasgupta, M.D.

Dr. Dasgupta recommends eating one to two cups of leafy greens daily. You can enjoy them cooked or raw. If you can't stand the thought of eating leafy greens, try adding a handful of baby spinach into a smoothie. You will get the benefits without even realizing the spinach is there.

Our next post will be about another food to help boost bone health.

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IMPORTANCE OF GREENS IN THE DIET

It has been said that the greening of the diet may be much more important to survival than the greening of the planet!  Green vegetables are packed with a variety of compounds, ie carotenoids, cholrophyll, glutathione, folic acid, vitamin C, etc that are known to protect our cells from a whole list of damages.  So be sure you include green vegetables in your diet daily.  That doesn't mean you have to sit down and eat a bowl of greens everyday.  Toss some greens into soups, stir-frys, etc.  And a few salads a week is a good idea. 

As an example, we will look at cabbage which along with its other cruciferous kin such as kale, cauliflower, broccoli, Brussels sprouts, bok choy, etc, is extremely high in phytochemicals which are great protectors from cancer, etc.  Cabbage also works as an anti-inflammatory and antibacterial.  One of the properties of cabbage and its kin is indole-3-carbinol, known as IC3 for short.  IC3 nearly doubles how quickly the liver can break down estrogen so it doesn't remain in the body.  (Estrogen is known to feed some cancers.)  Do not overcook as you will lose some of the important chemicals in doing so.

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LEAFY GREENS AND TYPE 2 DIABETES

Based on 18 years of research of more than 71,000 women conducted by Tulane University and Harvard School of Public Health, for every serving of green leafy vegetables you add to your diet, you may slash your likelihood of developing Type 2 diabetes by 9%.  Green leafy vegetables include spinach, chard, kale, etc.

Disclaimer: I have to say greens are some of my favorite foods and I did develop Type 2 diabetes at age 60. However, diabetes runs heavy in my family, I had it on both my maternal and paternal sides so maybe eating greens is why I didn't get it until age 60. I have been a diabetic for 15 years but have never had to take insulin, so I am not complaining.

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Watercress, Who Knew!

Who would think something as small as watercress could be so important? According to an article in the year-end edition of the Saturday Evening Post 2023, watercress is a superfood. In a study published by the CDC, watercress is officially the healthiest vegetable in the world! Researchers at William Patterson University analyzed 57 fruits and vegetables and ranked them on a 100-point scale. The ranking is based on their nutrient density. Watercress was the only veggie to earn a perfect score. Watercress was followed by Chinese cabbage, Swiss Chard, beet greens and spinach. All those foods listed made it on the CDC's list of powerhouse foods. How many of these foods are in your daily diet? Maybe once a week, or how about once a month? I think most of us would need to add them. Thank God I love spinach, last on the list and I do like Chinese cabbage. The article went on to say watercress is incredibly versatile and can be added to salads, sandwiches, soups, smoothies and more. So, no excuses, start working this powerhouse veggie to your life, for your health's sake, of course.

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FOLIC ACID AND THE LUNGS

Smokers should eat their green leafy vegetables.  As was mentioned earlier on this blog, these vegetables contain the compound folic acid known as folate.  Studies have shown that smokers who took fairly high doses of folic acid had much less lung cell damage than those who didn't.  Don't wait for the damage to be done.  Make green leafy vegetables a part of your everyday diet!

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MORE SPINACH BENEFITS

Is spinach a part of your diet? You will find more than one post on here extolling the benefits of spinach. Here are some reminders or perhaps new information about the benefits of the leafy green. Whether you put spinach in your smoothies, salads, casseroles, or just sauté it as a vegetable for meals, you should include it in your diet regularly. For diabetics, like me, spinach helps the body break down stored glucose. This is attributed to its richness of vitamin B-6. Spinach greens are also rich in quercetin, an antioxidant which is believed to cut down on inflammation and to boost immunity. If you don't like spinach, try adding a small amount to soups, casseroles, salads, etc.

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COOKED GREENS

 Greens are very healthy and add many nutritional benefits to one's diet. However, it is important that you do not overcook greens. Not only will overcooking ruin the color it will also destroy some of the nutrients and thus their health benefits.

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MAKING A HEALTHIER SANDWICH

If you are fond of sandwiches or eat more than you would like out of necessity, there are many ways to make sandwiches healthier.  Here are a few healthy ideas for your sandwiches:

• Start with a whole-grain bread.  Never use plain white bread as it is an overly processed unhealthy food.
• Make the main ingredient a healthy protein.  Use a lean meat, fish, or other protein not a fatty, unhealthy meat.
• If using cheese, choose a low-fat cheese.  Cheese is a good source of calcium, just be sure to use a low-fat variety.
• Add fresh fruit to your sandwich.  Thin slices of apple or pear are good options.
• Definitely add some dark leafy greens.  Fresh spinach is a great option.
• Beware of the mayo or other fat and/or sugar loaded sauces.  Try mustard or hummus.  Thin slices of avocado are also a good idea.

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FRESH GREENS AND NUTRITIONAL VALUE

It is best to eat fresh greens as close to the day they are picked as possible.  While the fiber and mineral content of fresh greens stay potent, the vitamin C, folate, and antioxidants leak out due to heat, light, and oxygen.  Once harvested, greens begin to lose moisture causing the above-mentioned nutrients to break down.

Remember that on average the time from the farm to your produce section is around 6 to 7 days.  So take them home and use them in a day or two, if possible.

Penn State University did a study a few years ago on fresh spinach.  The study found almost a 50% reduction in folate and in vitamin A after 8 days of refrigeration.  Just a little something to keep in mind when you purchase and eat fresh greens.