Super Salad For Healthy Bones

Although calcium is the mineral that is stressed by most for maintaining healthy strong bones, calcium alone cannot protect the health of your bones.
Normal bone metabolism utilizes over two dozen nutrients. Below are a select few and the foods they can be found in. Combine all these ingredients into a delicious salad!

Start with a large bowl of Spinach and add broccoli, yellow bell peppers, fresh shaved Parmesan cheese, toss in raisins and walnuts, sprinkle with sesame seeds, add sliced avocado and top with a 4 oz fillet of grilled salmon. Drizzle with Olive Oil and Balsamic vinegar.

Here's how the nutrients break down.

Spinach and Broccoli are both good sources for Calcium and Magnesium. Magnesium builds and strengthens bones. It also Relaxes nerves and muscles preventing muscle cramps and spasms. Spinach and broccoli are also both excellent sources of Vitamin K, and Vitamin Kâ€™s role is to anchor calcium inside of the bone. It helps to maintain bone mass.

Yellow Bell Peppers contain Vitamin K. Think of Vitamin K as cement that places calcium where it is needed.

Parmesan cheese and Sesame seeds are both good sources of calcium.

Salmon is an excellent source of Vitamin D which helps the body absorb calcium, increasing bone mineral density. Vitamin D is also anti-inflammatory because it helps regulate immune system activity preventing an excessive or prolonged inflammatory response. Another benefit of Salmon is the Omega 3 fatty acids. New research shows evidence that omega-3 fatty acids can significantly decrease bone turnover rates. In women, these beneficial omega-3 fats work with estrogen to stimulate bone mineral deposits and slow the rate of bone breakdown.

Raisins are an excellent source for Boron. This mineral helps the body convert estrogen and vitamin D into their most active form to help maintain healthy bones.

Avocados have even higher quantity of Boron. ***A 2005 study published in the Journal of Nutrition found that by adding avocados to salads, it caused an increased absorption of the health promoting nutrients from the vegetables!!! Avocados are also a good source for Magnesium and Vitamin K.

Walnuts are a good source Omega 3â€™s and Magnesium.

Olive Oil is another good source of Omega 3 Fatty Acids. Omega 3 fats are important for decreasing inflammation.

Enjoy nourishing your bones!

By gertie
Posted November 7, 2009 at 7:58 am
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This does sound tasty but I thought spinach was not a good source of calcium b/c of its oxalic acid content, which binds with the calcium and makes it unusable. Can you clarify?

By DBM
Posted November 7, 2009 at 10:06 am
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If this website is good for anything, it is certainly good for a few laughs or at least chuckles. Your thought was my thought exactly. I enjoyed the humor of it. When someone recommends something as good or bad, you can bet very soon there will be somone else who will recommend the same thing as bad or good.

I find this site a great place for killing time.

By boomerbodycoach
Posted November 7, 2009 at 12:19 pm
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DBM!
The recipe sounded yummy, but I can appreciate your concerns about the spinach. I'd probably opt for a different lettuce, leave out the parmesan (very acidic), but the Raisins are very alkalinizing so they kinda balance out, huh? Loved the info about the other ingredients so will save this for my files. <G>. I have learned a lot from this site and before I act, I just do a little more research. Sure gives me a lot of food for thought! (no pun intended!). Thanks to HolisticNutritionist for the recipe. I'll be watching for more! (hint hint).

By DeskJockey101
Posted November 7, 2009 at 2:44 pm
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Oh this does sound yummy, except for the salmon which i am illergic to, however I could replace that with grilled turkey breast and find another way to get the omega 3's - avacado I can't even fix properly, being so challenged as i am lol

as a side note, on my list of what is most alkaline, spinach is under that column. cheese is under most acidic, but the recipe calls for fresh shaved parmesan, so i would asume more as a garnish then food.... just my 2 cents...

lindie, aka deskjockey101

By bonnytiz
Posted November 7, 2009 at 2:59 pm
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Thanks for that, sounds good, but now Im confused!
I thought spinach wasnt good, also balsamic vinegar isnt supposed to be good either. I use cider vinegar.
We are always getting conflicting ideas. Can you clarify it pleased.
Thanks.

By HolisticNutritionist
Posted November 7, 2009 at 5:44 pm
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I would recommend using nut oils for salad dressing. They tend to be pricey but so delicious. Try Walnut Oil or Almond oil. Flaxseed oil is another alternative.

By summerhour
Posted November 8, 2009 at 7:41 pm
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Hi

this is my salad for bones:

mesclun mix or mixed greens include arugula or mizuna etc

dry roasted sunflower seeds (-no oil -place in thick bottomed skillet and roast until light brown )
broccoli florets
sliced radishes or salad turnips
sliced organic bell pepper (yellow is great)
thin sliced purple or sweet onion (organic because of increased silica content))
basil, cilantro, parsely or dill in season
other ingredients such as avocado or sprouts

dressing:1/4 cup olive oil
juice of 1 lemon
large clove garlic crushed
2-3 tbsp Bragg Liquid Aminos or to taste

combine and toss gently. Add avocado sprouts and herbs last so they don't get crushed

I'm omitting tomatoes here because some sources say they are acidifying . All other ingredients are alkalyzing. If you can't find Bragg you can substitute Maggi, or a little concentrated vegetable bouillon or soy sauce

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