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Want to build stronger bones? Then eat more tomatoes, watermelon, guava and red grapefruit.All contain lycopene, the red-pigmented antioxidant whose long list of possible benefits include heart health and protection against various cancers.The latest preliminary evidence points to a lower osteoporosis risk.
Tufts researchers compared dietary intake data with measurements of bone mineral density among 600+ elderly volunteers over the course of four years.Among various carotenoids tested (e.g., beta-carotene, lutein, etc.), lycopene appeared to confer the biggest bone-boosting benefit.Women in the top third of lycopene intake enjoyed 66% less bone loss than those with lower intakes.While men did not share this association, lycopene offered them other possible gender-specific benefits, such as a 28% lower risk of prostate cancer.
Beyond red-hued produce, other research has found that doubling fruit and vegetable intake bolstered bone strength among both male and female adolescents.In particular, bananas, asparagus, leeks, onions, garlic and artichokes may support bone health by enhancing calcium absorption.
Also, try top sources of vitamin K-- leafy greens, celery, broccoli, cabbage-- to reduce fracture risk.Fruits and vegetables may also help you avoid excess fat mass, which has been linked to lower bone mineral density.Learn more by checking out our “10 Dietary Habits for Better Bone Health” at www.dole.com/nutritioninstitute..
