Green power refers to the nutrients found in green leafy vegetables, which are essential for bone health.
These nutrients, including calcium, magnesium, vitamin D, vitamin K, and more, are critical for maintaining strong bones and preventing bone diseases such as osteoporosis. In this article, we will discuss the benefits of green power for stronger bones and how to incorporate more of these nutrients into your diet.
Calcium
Calcium is the most abundant mineral in the body and is essential for building and maintaining strong bones. A diet rich in calcium helps prevent osteoporosis, a condition that weakens bones and makes them more susceptible to fractures.
Green leafy vegetables are a great source of calcium. Some of the best options include kale, collard greens, spinach, and bok choy.
For example, one cup of cooked collard greens provides around 250 milligrams of calcium, which is about a quarter of the daily recommended amount for adults.
Magnesium
Magnesium is another important nutrient for bone health. It helps regulate calcium levels in the body and plays a key role in bone formation and maintenance. Low levels of magnesium have been linked to a higher risk of osteoporosis.
Green leafy vegetables are a good source of magnesium. Some of the top options include spinach, Swiss chard, and kale.
For example, one cup of cooked spinach contains around 160 milligrams of magnesium, which is about 40% of the daily recommended amount for adults.
Vitamin D
Vitamin D is essential for bone health as it helps the body absorb calcium and maintain optimal levels of it in the blood. Without enough vitamin D, the body can’t form enough of the hormone calcitriol, which is necessary for absorbing calcium.
The best source of vitamin D is sunlight, but it can also be found in certain foods, including green leafy vegetables such as spinach, kale, and collard greens.
For example, one cup of cooked collard greens provides around 6% of the daily recommended amount of vitamin D for adults.
Vitamin K
Vitamin K is important for bone health as it helps regulate calcium levels in the body and supports the production of proteins that are necessary for bone formation.
Green leafy vegetables are one of the best sources of vitamin K. Some top options include kale, spinach, and Swiss chard. For example, one cup of cooked kale contains around 1180% of the daily recommended amount of vitamin K for adults.
Phosphorus
Phosphorus is a mineral that works with calcium to build strong bones and teeth. It is also involved in energy production and nerve function.
Green leafy vegetables are a good source of phosphorus. Some of the top options include spinach, broccoli, and Brussels sprouts. For example, one cup of cooked broccoli contains around 20% of the daily recommended amount of phosphorus for adults.
Boron
Boron is a trace mineral that plays a role in bone health by helping to retain calcium and magnesium in the bones.
Green leafy vegetables are one of the best sources of boron. Some top options include Swiss chard, bok choy, and kale. For example, one cup of cooked Swiss chard contains around 18% of the daily recommended amount of boron for adults.
Copper
Copper is a mineral that is essential for the formation and maintenance of bone tissue.
Green leafy vegetables are a good source of copper. Some of the top options include bok choy, Swiss chard, and spinach. For example, one cup of cooked bok choy contains around 14% of the daily recommended amount of copper for adults.
Zinc
Zinc is a mineral that is important for bone health as it helps with bone formation and mineralization.
Green leafy vegetables are a great source of zinc. Some of the top options include spinach, kale, and collard greens. For example, one cup of cooked spinach contains around 20% of the daily recommended amount of zinc for adults.
Folate
Folate is a B-vitamin that is involved in bone health and helps decrease the risk of osteoporosis.
Green leafy vegetables are a good source of folate. Some of the top options include spinach, Swiss chard, and collard greens. For example, one cup of cooked Swiss chard contains around 21% of the daily recommended amount of folate for adults.
Vitamin C
Vitamin C is important for bone health as it helps produce collagen, which is a protein that gives bones their structure.
Green leafy vegetables are a good source of vitamin C. Some of the top options include kale, spinach, and Brussels sprouts. For example, one cup of cooked Brussels sprouts contains around 125% of the daily recommended amount of vitamin C for adults.
Conclusion
Green power is a term used to describe the nutrients found in green leafy vegetables that are essential for bone health.
These nutrients, including calcium, magnesium, vitamin D, vitamin K, and more, are critical for maintaining strong bones and preventing bone diseases such as osteoporosis. Eating a diet rich in green leafy vegetables can help ensure that you get all of these important nutrients. So, make sure to add more green power to your diet to help build strong and healthy bones!.
