Proper nutrition is essential for bone health because bone is a living tissue and the structure changes as a normal part of aging. What you eat matters to your bone health and it is important to get essential bone-boosting nutrients through your diet. Getting these nutrients is easy and can be delicious too. Here are a few recipes that deliver bone-supporting nutrients and happy taste buds in every bite.
Vitamin D is important for healthy bone metabolism and muscle strength. One food that has more vitamin d than people realize is mushrooms. These versatile vegetables are a great way to add flavor to food and help boost bone density. While it is common knowledge that calcium helps build bones, many are unaware that calcium works very closely with vitamin D.
Vitamin D helps your body effectively absorb calcium, so combining these two nutrients is important for overall bone support. This delicious recipe is packed with both.
Spinach & Mushroom Quiche
- 6 large eggs
- ¼ cup whole milk
- ¼ cup half-and-half
- 1 tablespoon Dijon mustard
- 1 ½ cups shredded cheese
- 2 tablespoons olive oil
- 8 ounces fresh mushrooms
- 1½ cups sliced sweet onion
- 1 tablespoon sliced garlic
- 5 ounces baby spinach
- 1 tablespoon fresh thyme
- ¼ teaspoon salt
- ¼ teaspoon pepper
- Preheat the oven to 375 degrees F.
- Coat a 9-inch pie pan with cooking spray, and set aside.
- Heat oil in a large nonstick skillet over medium-high heat, swirling to coat the pan.
- Slice, then add the mushrooms and cook, stirring occasionally, until tender (8 minutes).
- Add the onion and garlic, and cook, stirring often until softened (about 5 minutes).
- Add the spinach and cook for 1 to 2 more minutes, tossing constantly until wilted. Remove the mixture from the heat.
- Whisk the eggs, milk, half-and-half, mustard, thyme, salt, and pepper in a medium bowl.
- Fold in the mushroom mixture and cheese. Spoon into the prepared pie pan.
- Bake until set and golden brown, about 30 minutes. Garnish with thyme and serve
You can also get the same bone-boosting nutrients, and some warmth, with this mushroom and spinach soup.
Salmon delivers a healthy dose of vitamin D, and broccoli provides you with calcium. With this simple salmon recipe and the recipe below, you get these essential bone-boosting nutrients, and a few more. The potassium in tomatoes helps reduce the amount of calcium excreted from the body so your bones get all they need, and spinach delivers essential magnesium that promotes healthy bone density.
Grilled Salmon, Tomatoes, Spinach, & Capers with Steamed Broccoli
- 4 salmon fillets
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 pound tomatoes, chopped
- 3 ounces spinach
- 1 tablespoon capers, rinsed and drained
- Lemon wedges
- 3 cups chopped broccoli
- Salt and pepper to taste
- Heat the oven to broil and lightly coat a large heat-resistant baking dish.
- Place salmon, flesh side up, in the dish, lightly season with salt and pepper, and broil without turning until salmon is cooked through, 8 to 10 minutes.
- In a large saucepan, heat oil over medium heat.
- Add onion and garlic and cook, stirring occasionally, until softened, about 7 minutes.
- Stir in tomatoes, spinach, and capers, and cook for 2 minutes longer.
- Remove the pan from the heat.
- Remove salmon from broiler and transfer to a plate. Spoon tomato mixture over salmon, squeeze lemon wedges over the top, and serve warm, with steamed broccoli.
Just because something is sweet, doesn’t mean it’s bad for you. You can satisfy your sweet tooth and still get nutrients that support bone health. It is no secret that nuts are nutritious, and pecans, in particular, have 5 nutrients that your bones love. Along with calcium, magnesium, and potassium, you also get two powerful vitamins, C and E, to help reduce oxidative stress that can lead to bone deterioration, so you maintain strong healthy bones. There is no need to feel guilty with this delicious dessert.
Bone-Healthy Pecan Pie
- 1 cup almond flour
- ½ teaspoon cinnamon
- ¼ teaspoon baking soda
- 3 egg whites
- ½ cup honey
- 1 cup pecans chopped
- Blueberries (or your choice of berries)
- Preheat the oven to 325 degrees Fahrenheit and grease a 9-inch pie pan.
- Heat a frying pan over medium heat and add in the almond flour and cinnamon.
- Cook, stirring often, for about 8–10 minutes until the mixture is toasted.
- Set your pan aside to cool.
- Next, separate three egg whites into a bowl and beat them until they start to stiffen.
- When your egg whites start to stiffen, pour in the honey in three batches, making sure to beat well after each addition.
- In another bowl, combine the toasted almond flour mixture, baking soda, and pecans.
- Take your egg whites and gently fold them into the dry mixture.
- Pour your mixture into the greased pie pan. Place in the oven and bake for 25–30 minutes, until your pie is lightly browned.
- Let it cool and serve with your choice of toppings!
A balanced diet full of nutrients is vital for supporting bone health and mineralization, to keep your bones strong as you age. There are certain foods with the essential nutrients to support bone density, reduce the risk of osteoporosis and support overall mobility. In addition to diet, the scientifically-formulated supplement, OsteoMD®, combines four bioavailable nutrients that will help keep your bones strong.
- Calzbone® is a patented, standardized extract of Cissus quadrangularis that supports proper calcium utilization for optimal bone-formation.
- MenaQ7® is the only clinically-studied form of vitamin K2 available on the market known to supply bone cells with the necessary nutrients to make the protein required for bone formation.
- Vitamin D3, more bioavailable than vitamin D2, helps promote calcium absorption and skeletal mineralization.
- Calcium Hydroxyapatite is a whole mineral form of calcium and the substance on which bone cells build bone that works with D3 to enhance bone mineralization.
The nutrients your bones and body need must come from food, so a daily routine that includes a balanced diet along with regular exercise, and stress management is the best way to keep your bones strong so you can keep moving. These nutrient-rich recipes are a delicious place to start and for an extra bone boost, add OsteoMD® to your health routine. The path to strong bones starts here.