Vegetables That Promote Bone and Joint Health

Vegetables That Promote Bone and Joint Health      Fennel

Many people, especially those nearing their senior years, are now looking for effective ways to take good care of their bones and joints. This is very important, because as you reach your 30s, your bone mass will start to gradually decline.

Many think that the best way to stop or reverse bone loss is to take high doses of supplements, such as calcium. But here’s the truth: you can actually keep your bones strong and healthy simply by modifying your diet. You will be surprised and happy to know that there are natural substances that can help keep your joints and bones healthy even as you age.

The Potential Benefits of Fennel

According to one study in the International Journal of Molecular Medicine, eating fennel seeds may have a beneficial effect on the loss of bone mineral density, as well as on bone mineral content.

The research says that fennel helps reduce osteoclast differentiation and function, which helps to decrease bone turnover markers and offers a protective effect on the bones. Osteoclasts are cells that break down weakened bones, while osteoblasts are cells that build them back up.

Fennel, also called bronze fennel or common fennel, is a plant that produces both a seed-like fruit and a leafy growth used as an herb. It is actually a treasure trove of nutrients: it contains folate, vitamin C, calcium, magnesium, phytonutrients, and antioxidants.  

Try This Simple Fennel Recipe:

Fennel & Bok Choy Salad with Cilantro Miso Dressing      BNL-7857


4 baby bok choy

2 fennel bulbs

½ cup feta (optional, grass fed organic is best)


5 sprigs cilantro

1 ½ Tbsp yellow miso paste

1 lemon~ juice only

¼ cup grapeseed oil

dash black pepper

{if you don’t have a food processor, blend the dressing ingredients together in blender and chop the fennel and bok choy, top and toss}. In food processor using the chop tool, puree together all the dressing ingredients. Remove the chop tool and put in the slice tool. Slice the fennel and bok choy on top of the dressing in the food processor. Remove the slice tool, and spoon contents into a large mixing bowl. Toss and serve.

This is a super quick and fabulous 1 “pot” meal. Top with hemp seeds or sunflower seeds if you want more protein. Remember, greens are very high in protein, a lot of people don’t realize that. Enjoy this!  (recipe from Blythe’s new book, The Gift Of Greens, released 2014)

Don’t Miss Out on Other Healthy Vegetables

Fennel is just one example of a vegetable that has beneficial effects for bone health. High vegetable intake is actually associated with positive effects on bone mineral status for many years. Vegetables supply your body with bone health-promoting nutrients, like potassium and vitamin K1.

Potassium is needed by your body to help keep your body fluid pH levels at an optimal range. Sufficient potassium intake can help optimize your sodium to potassium ratio, which is an important factor for ensuring optimal bone mass.

However, if you eat a diet loaded with processed foods (which are high in sodium but low in potassium), there’s a high chance that your potassium to sodium ratio will be far from optimal and will set the stage for many health ailments.

In conclusion, eating a diet rich in high-quality, organic, and locally-grown vegetables – while ditching high-sodium processed foods – will help you to increase your bone density and strength naturally, and will help decrease your risk of developing fractures.

Remember, though, that healthy eating is just one aspect of bone and joint health – you need to combine it with other natural lifestyle strategies, such as optimizing your vitamin D levels, exercising regularly, and getting enough  high-quality sleep.

About the Author

Elaine Rosales writes for She is currently researching different treatment protocols for

joint pain, and how optimal joint health greatly depends on various natural lifestyle strategies such as

proper diet, exercise, and sufficient rest. She is a subscriber of the Mercola newsletter.

This entry was posted in kitchen recipes, News. Bookmark the permalink.

Comments are closed.