The 4 best vegetables for bone health, eating them regularly benefits bone health
1、Onion
If you want strong bones, a tall body, and to avoid osteoporosis, eat more onions!
The latest research report in the authoritative journal "Nature" points out:Onion is one of the vegetables best able to prevent bone loss. The effect of onions in preventing bone loss is even better than that of osteoporosis treatment drugs.
The researchers fed male white rats 1 gram of dried onion per day, and after one consecutive week, the bone mass of the male white rats increased by an average of 13.5-18%.
Another group of experiments found that feeding white rats a mixed vegetable diet containing onions could also reduce the problem of bone loss.
The third group of experiments fed female white rats whose ovaries had been removed 1.5 grams of onion per day, and as a result, the rate of bone loss was reduced by 25%.
2、Chinese chives
In traditional Chinese medicine, Chinese chives have a very resounding name, "yang-tonifying herb," and have effects such as strengthening the stomach, refreshing the mind, stopping sweating and astringing, tonifying the kidney and assisting yang, and securing essence.
Eating more Chinese chives is very effective for preventing and treating soreness and coldness of the waist and knees.
The wonderful medicinal uses of Chinese chives:
1) Traumatic injury
Mash Chinese chives and apply them to the injured area to reduce swelling, relieve pain, and stop bleeding.
Three parts fresh Chinese chives and one part flour, mashed together into a paste, applied to the affected area of traumatic injury, twice a day.
2) Treating sprain and low back pain
30 grams of raw Chinese chives or Chinese chive roots, cut finely, add 90 milliliters of yellow rice wine, bring to a boil, and drink while hot, 1-2 doses per day, can treat sprains and low back pain.
3、Spinach
Traditional Chinese medicine points out that spinach paired with tofu is a perfect match for calcium supplementation and bone health.
Some studies have shown that calcium is closely related to acid-base balance. When protein-rich foods are consumed in excess, the acid-base balance is disrupted, and the body's calcium excretion increases.Spinach is rich in potassium and magnesium, which can help maintain acid-base balance, reduce calcium excretion, and is very beneficial to bone health.
100 grams of spinach contains as much as 311 milligrams of potassium and 58 milligrams of magnesium, ranking among the top among vegetables. In addition, spinach contains a large amount of vitamin K, which has the effect of promoting bone calcium formation.
Tofu, rich in calcium and protein, plus spinach, rich in potassium, magnesium, and vitamin K, is exactly a perfect match for calcium supplementation and bone health.
Spinach is rich in oxalic acid. Although oxalic acid is one of the factors causing kidney stones, if you eat more calcium-rich foods and let calcium and oxalic acid "combine" in the cooking pot or in the mouth, part of the effect of oxalic acid can be eliminated.
Epidemiological studies also prove that when more calcium is consumed from food, the risk of kidney stones decreases. Only large intake of calcium tablets increases the risk of kidney stones.
If you are worried about the oxalic acid problem, the method is very simple: oxalic acid is easily soluble in water, so just blanch the spinach in boiling water for 1 minute and remove it, and more than 80% of the oxalic acid can be removed. Fortunately, vitamin K is not afraid of heat and is also insoluble in water.
4、Cabbage
Cabbage, scientific name common cabbage, comes from the Mediterranean region of Europe and is one of the most important vegetables for Westerners.
In ancient times, cabbage was highly esteemed for its medicinal effects, and the Greeks and Romans even regarded it as a "panacea."
Traditional Chinese medicine believes that cabbage is sweet and neutral in nature, non-toxic, and has effects such as nourishing marrow, benefiting the joints, strengthening bones and muscles, benefiting the five viscera, regulating the six fu organs, and clearing heat and relieving pain.
In the view of nutritionists, the total vitamin content of cabbage is 3 times more than that of tomatoes, therefore, it has strong antioxidant effects and anti-aging effects.
At the same time, cabbage, like cauliflower and broccoli, belongs to the cruciferous vegetables and is rich in folic acid, so pregnant women, anemia patients, and adolescents and children in the developmental period should eat more cabbage.
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