Brusells Sprouts are a cruciferous vegetable. These veggies were originally named for the way their flowers seemed to form a cross or crucifix shape. But they are also known as “brassica” vegetables. That comes from their botanical name which translates to “cabbage.” Some people just call them the cabbage family of vegetables.

Eating three servings a day of cruciferous veggies is my personal goal.

Here’s a list of the most common ones you’ll find:

• Arugula
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Collard greens
• Kale
• Mustard greens
• Radishes
• Rutabagas
• Watercress

Why are cruciferous vegetables so important?

For one thing, cruciferous vegetables are critical for helping your body get rid of harmful toxins.

You see, most toxins are fat-soluble. But in order for your body to get rid of them, it has to first convert them to a water-soluble state. Once they are water-soluble your body can excrete them through the bowel, through the kidneys as urine, or through the skin as sweat.

The sulfur in cruciferous vegetables helps your body gets those toxins out. A sulfur molecule attaches to a toxin and makes it water-soluble. Then it can be flushed out.

Without those sulfur compounds the toxins could be trapped in your body. They would just continue to circulate causing more harm.

But there’s another reason to eat these veggies every day. They build strong bones.

Cruciferous vegetables are full of vitamin C, calcium, vitamin K, and magnesium. You need all of those for keeping your bones healthy.

And cruciferous vegetables are also alkalizing. They help you balance out the more acidic foods in your diet like meats, dairy, and sugar that tend to leach calcium from your bones and make them weak.

Ingredients:

1 cup hazelnuts
2 tablespoons hazelnut oil (if no hazelnut oil double the olive oil)
2 tablespoons extra-virgin olive oil
2 tablespoons Organic apple cider vinegar
2 teaspoons Dijon mustard
1 teaspoon maple syrup
1 teaspoon finely grated organic lemon zest
1 tablespoon fresh lemon juice
Salt
Freshly ground pepper
1 pound brussels sprouts, finely shredded
Seeds from 1 small pomegranate (3/4 cup)

Preparation:

Step 1 
Preheat the oven to 350°.
In a pie plate, toast the hazelnuts until the skins blister, about 15 minutes.
Transfer the nuts to a clean kitchen towel and let cool, then rub to remove the skins.

Or cook toast them over stove top

Coarsely chop the nuts.

Step 2  

In a bowl, whisk the oils, vinegar, mustard, lemon zest and lemon juice and season with salt and pepper.
Add the shredded brussels sprouts, pomegranate seeds and toss well.
Sprinkle the chopped hazelnuts on top and serve right away.

Click HERE for the printable version of my recipe with the Nutrition Facts.

If you feel called, please share using the links below.

From my bones to yours,

Irma

Original Recipe tweaked from Food and Wine

The post Bone-Loving Brussels Sprouts Slaw appeared first on Food For Healthy Bones.

My Skelly really likes summer fruits like blueberries and watermelon. But come winter there’s a fruit she loves even more. I’m talking about pomegranates. These are one of the oldest known fruits in the world. In ancient Egypt they were buried in the tombs of royalty.

And I love pomegranates for what they do for my Skelly…

Pomegranates originated in Persia and some people still call them “Persian apples” or “Chinese apples.” They were used in Persian wedding ceremonies to symbolize health, fertility, and longevity.

Modern science shows the Persians knew how to pick a symbol. Pomegranates have an abundance of antioxidants that boost your heart and brain health, and cut your risk of cancer. In fact studies show pomegranates may have a role in treating over two hundred different diseases or conditions.[i]

Antioxidants from pomegranates support your bones by reducing oxidative stress that can weaken bones.

Boosting Osteoblasts

A study in the European Journal of Nutrition found that all parts of the pomegranate boost the activity of osteoblasts or bone-building cells. They also lower the activity of osteoclasts or cells that break down bone.[ii]

In another animal study rats with accelerated bone loss were fed an extract of pomegranate juice and seeds. In just two weeks their bone mineral loss reverted to normal rates.[iii]

And a review of eight different studies concluded that pomegranate extract or juice has positive effects on osteoporosis, osteoarthritis, and rheumatoid arthritis.[iv]

With a thick leathery skin and bright red color, pomegranates sort of look like an apple. But you might be surprised to learn that this exotic fruit is actually a berry!

You see, pomegranates are filled with edible seeds. That’s pretty much the definition of a berry.

If you cut a pomegranate in half, you'll find it's filled with tart juicy sacs called arils. There are about 600 arils in the average pomegranate. Inside each aril is a crunchy fiber-rich seed. While some people spit them out, you can eat them whole, seed and all.

But I find that many of my clients are intimidated by pomegranates. Don’t be…

For me, peeling a pomegranate is like a meditation. I like to cut the pomegranate in half and hold it over a bowl, cut side down. Then I whack the skin side with a wooden spoon. It’s surprisingly efficient.

Here's Skelly and Irma in the kitchen

Throw a handful of the arils on top of salads, or in your smoothie or yogurt. If you’re not up to peeling your own pomegranate, you can also buy fresh or dried arils.

Or drink two to six ounces of pomegranate juice every day. The juice has higher levels of antioxidants than other juices including cranberry or blueberry. It even has more than red wine or green tea.

Thank you for stopping by.

From my bones to yours,

Irma 

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[i] https://www.greenmedinfo.com/substance/pomegranate

[ii] Spilmont M, Léotoing L, Davicco MJ, et al. “Pomegranate and its derivatives can improve bone health through decreased inflammation and oxidative stress in an animal model of postmenopausal osteoporosis.” Eur J Nutr. 2014;53(5):1155-64.

[iii] Junko Mori-Okamoto, Yoko Otawara-Hamamoto, Hideyuki Yamato, Hiroyuki Yoshimura. “Pomegranate extract improves a depressive state and bone properties in menopausal syndrome model ovariectomized mice.” J Ethnopharmacol. 2004;92(1):93-101.

[iv] Shuid AN, Mohamed IN. “Pomegranate use to attenuate bone loss in major musculoskeletal diseases: an evidence-based review.” Curr Drug Targets. 2013;14(13):1565-78.

The post Can Pomegranates Reverse Bone Loss? appeared first on Food For Healthy Bones.