FOODS THAT STRENGTHEN BONES AND MUSCLES

KALE AND SWISS CHARD

These dark leafy greens are exceptionally high in vitamin K, which helps promote bone strength and increase bone density. One cup of each (raw or cooked) exceeds the daily requirement by more than three times. Beet greens, collards, mustards, and spinach are also excellent sources of vitamin K.

KALE RECIPES

Tracye’s Daily Green Smoothie (here)

Mary’s Daily Green Smoothie (here)

Navy Bean and Kale Soup (here)

Pinto Bean Wrap (here)

All Hail the Kale Salad Remix (here)

Braised Sesame Kale (here)

SWISS CHARD RECIPE

Swiss Chard Sauté with Walnuts (here)

SWEET POTATOES

This root vegetable is high in potassium (nearly twice as high as a banana), and potassium has been shown to help improve muscle strength and protect bone health.

RECIPES

Sweet Potato Smoothie (here)

Spiced and Sautéed Sweet Potatoes (here)

Baked Sweet Potato Fries with Garlic and Truffle Oil (here)

Roasted Sweet Potato and Black Bean Bowl with Lime Cilantro Vinaigrette (here)

Roasted Root Vegetables (here)