Proper nutrition is essential for maintaining bone health -- it aids in the formation of bone cells, which are necessary for physical growth and development. Maintaining proper bone health through nutrition is also necessary for the prevention of osteoporosis, a condition marked by gradual loss of bone density and increased risk of fractures. Juicing is a simple way to provide your body with the nutrients it needs to maintain proper bone health.
Calcium-Rich Vegetables
Juice calcium-rich vegetables and add the juice to fresh fruit juices. Calcium is an essential mineral for preventing bone loss and decreasing fracture risk. Adults should consume about 1,000 mg of calcium per day to maintain bone health; however, adults older than age 50 years of age may need 1,200 to 1,500 mg per day, according to the University of Maryland Medical Center. One cup of cooked broccoli contains 94 mg of calcium, and 1 cup of cooked kale contains 179 mg, according to the Vegetarian Resource Group. Asparagus and spinach are also rich sources of calcium. Steam vegetables before juicing to maximize juice extraction.
Alfalfa Sprouts
Juice 1 cup of alfalfa sprouts and add it to fruit and vegetable juices. Alfalfa sprouts are rich sources of vitamin K -- a 1-cup serving of alfalfa sprouts contains about 10.1 mcg of vitamin K, states the U.S. Department of Agriculture's National Nutrient Database. This is about 13 percent of the recommended daily intake. Vitamin K is widely known for its role in bleeding prevention; however, it also improves your body's ability to absorb and use calcium, according to Phyllis Balch, C.N.C., author of "Prescription for Nutritional Healing."
Antioxidant-Rich Foods
Juicing foods high in antioxidants may help maintain bone health. Several nutrients found in fruits and vegetables, including vitamin C, copper, vitamin A and zinc, offer antioxidant benefits, according to Balch. These antioxidants inhibit oxygenation of free radicals, preventing them from damaging bone cells. Oranges, apples, papayas, carrots, sweet peppers, mangoes, lemons, tomatoes and pomegranates are rich sources of antioxidant vitamins and minerals. However, there is no established daily recommendation for antioxidants.
Soymilk
Add 1 cup of soymilk to 2 cups of fruit and vegetable juices to boost your calcium intake -- a 1-cup serving of plain soymilk contains about 80 mg of calcium, according to the Vegetarian Resource Group. This may help rebuild bone cells to reduce your risk of osteoporosis and fractures. The isoflavones in soymilk may also have bone-protecting benefits; however, current evidence is inconclusive.
References
- University of Maryland Medical Center: Osteoporosis
- Vegetarian Resource Group: Calcium in the Vegan Diet; Reed Mangels, Ph.D., R.D.; March 2006
- USDA National Nutrient Database
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C., et al.; 2010
