Bone-friendly recipes? Yes, this week’s Ten at Ten comes courtesy of the brilliant Jeanne from Cooksister and she has ten blog posts to recommend that your knees will thank you for. Get ready to learn lots while your tummy rumbles.
over to jeanne…
I don’t know about you, but I never really spent a lot of time thinking about my bones. Oh sure, I thought about wobbly thighs and dimpled knees, but never really the bones behind them – especially not what foods these bones might benefit from! That changed overnight when I broke my thigh bone, and I realised that the French hospital where I ended up for surgery provided a special bone-friendly diet to patients on the orthopaedic wards to aid recovery. When I got home, I read up on bone-friendly nutrients (hint: it’s not only calcium!) and once I had my list, I turned to my favourite blogs for recipes that would incorporate these nutrients. Here are some of my favourites – good for healing bones or preventing osteoporosis:
- Calcium is the Rolls Royce of bone nutrients. It is stored in the bones and if blood levels of calcium dip, the body withdraws it from the bones which weakens them. Yogurt is one great source of calcium and Bintu’s toasted black sesame seed frozen yoghurt is a fun way to get your daily fix.
- For the body to be able to absorb calcium efficiently, you also need a sufficient intake of Magnesium – and the good news is that dark chocolate is high in this mineral! Rosana’s glazed chocolate mousse cake is a fantastic way to up your levels.
- Like magnesium, potassium is another mineral that helps the body to make the most of its calcium intake and carrots are a great source. Laura’s colourful carrot, cardamom and orange soup provides plentiful potassium.
- Vitamin D (and especially D3) is best known as the vitamin we make when our skin is exposed to the sun – and without it, our bodies cannot absorb calcium. Although sunlight is the best source, lots of Vitamin D is also present in eggs and Kellie’s spectacular shakshuka will supplement your daily requirements.
- Lycopene is not a mineral but a carotenoid pigment found in brightly-coloured vegetables like tomatoes and red peppers, as well as grapefruit. Although it’s not an essential mineral, this antioxidant helps to build and maintain bone strength, and Sarah’s Serbian red pepper salsa is a delicious way of getting your fix.
- Protein is one of the basic building blocks of the human body and if you are healing a fracture you need to make sure you are getting plenty of it. Nazima’s barbecued tofu salad is packed with soy protein – and deliciousness.
- Vitamin K is one of the most important vitamins for bone building and mineralisation and it’s plentiful in green vegetables, especially kale. Helen’s delicious dal with kale will take care of your daily needs.
- Folate is big news for pregnant ladies – but did you know that studies also show that it plays a role in maintaining bone mass density? Lentils are a folate powerhouse and Jacqueline’s lentil and bean stew are a tasty way of topping up your levels.
- You may have heard of L- Lysine as a remedy for coldsores, but maintaining optimal levels of this essential amino acid ensures that your body maximises the amount of calcium absorbed from the food you eat. Prawns are a rich source, so treat yourself to Michelle’s apricot and hoi sin prawns.
- Collagen is the main form of protein in bone, and vitamin C is necessary for collagen synthesis. But don’t think that vitamin C begins and ends with citrus fruit – mangoes contain even more Vitamin C and are deliciously used in this mango tart from Urvashi.
Hope you enjoyed my bone-building top ten and I’m sure you’ll agree they sound a lot more delicious than supplements! If you enjoyed reading this, come on over to my blog Cooksister for more recipes as well as restaurant reviews and travel. You can also follow me on Twitter, Instagram and Facebook to see what I am up to.
Thanks to Jeanne! If you’d like to write a Ten at Ten for us, email Foodies100 editor Alison on email@example.com