The Mediterranean region is known for its beautiful beaches and colorful healthy foods that so many of us love. The alkalizing cruciferous vegetable you’ll read about today is native of that region and packs many bone healthy nutrients plus lots of flavor. So what is it?
The often forgotten yet healthful and tasty addition to salads, sandwiches, and other dishes is arugula. This deep green wonder is more than an excellent source of no less than six Foundation Supplements. It also contains valuable phytonutrients that promote skin and eye health and boost the immune system.
You might be surprised about this: what makes arugula stand out most is what it doesn’t have. But first, I’d like to highlight arugula’s…
Vitamin K: In the Osteoporosis Reversal Program I write about Vitamin K and why it’s beneficial to bone health. It works synergistically with vitamin D to regulate the production of osteoclasts and it’s related to osteocalcin, a calcium-binding protein synthesized by osteoblasts. You can read more about it in a blog post titled ‘Vitamin K: Your Osteoporosis Knight in Shining Armor’.
Vitamin C: A vital antioxidant that’s crucial for the production of collagen, a protein that maintains – among other things – healthy bones and cartilage.
Vitamin B9: Also known as folate or folic acid, it belongs to the B-complex family. It synergistically works with all of the B vitamins to help the body utilize protein, among other functions.
Calcium: Directly involved in the construction, formation, and maintenance of bones, this bone health “classic” is best absorbed from organic sources, such as calcium-rich foods.
Magnesium: A crucial mineral involved in over 300 essential body reactions, including protein synthesis, and closely linked to calcium absorption and bone health.
Manganese: An important trace mineral necessary for the synthesis of connective tissue in cartilage and bone.
But you might not know that arugula is…
Low in Oxalates
Oxalates are substances that bind to calcium, thus making it less bioavailable. A variety of greens such as spinach and some fruits, including most berries, contain it. In small amounts, oxalates typically don’t pose a problem. But isn’t it nice to know that arugula offers you bone smart nutrition with low levels of oxalates?
And finally, let’s not forget about the…
Thanks to its high levels of beta-carotene, zeaxanthin, and lutein, arugula is excellent for skin and eye health. And glucosinolates are powerful immune-system boosters.
All in all, I recommend you include arugula in your bone healthy nutrition. And to make it even easier for you, here’s a delicious and bone-healthy recipe.
2 cups arugula
1 pound asparagus, cut into bite-size pieces and steamed
2 tangerines, peeled and segmented
1/2 small red onion, thinly sliced
1 tablespoon sliced almonds
Combine all ingredients in a large bowl, pour your favorite dressing, and sprinkle with almonds.