Are Vegetables Good for Bones?

Yes! Vegetables are good for your bones because they contribute calcium, potassium, and magnesium to support bone strengthening. And, of course, you have the added benefit that eating a variety of vegetables contributes to managing cholesterol, blood sugar, and blood pressure.  

 

How many vegetables are needed daily?  

The 2020 – 2025 Dietary Guidelines for Americans tell us to include a variety of vegetables each week, such as red and orange vegetables like peppers, tomatoes, and carrots; dark, leafy greens like broccoli, romaine lettuce, and spinach; starchy veggies like winter squash, corn, and potatoes; and other types such as summer squash, cauliflower, and beets.  

The number of vegetables you need to eat daily is based on your calorie intake, which depends on your age, sex, height, weight, and physical activity. It can also depend on whether you are pregnant or breastfeeding. On average, women need 2 to 3 servings of vegetables per day.  

What counts as a serving of vegetables?  

Also, according to the dietary guidelines, a serving of vegetables is one cup of raw or cooked vegetables, one cup of vegetable juice, two cups of leafy salad greens, or a half cup of dried vegetables.   

Vegetables strengthen bones  

A China study of middle-aged and older men and women (age 40-75) showed that higher fruit and vegetable intake was associated with a lower incidence of osteoporosis in those with a BMI less than 24. Note that a BMI of 18.5-24.9 is considered normal. A BMI of 25 and over is considered overweight.   

Normal-weight individuals are at a greater risk of osteoporosis than those who are overweight due to the extra weight on the bones, causing resistance due to everyday activities.   

In another research article, which was a review and meta-analysis of 23 studies on older men and women over the age of 50, a lower fracture risk was shown with an eating pattern rich in fruits and vegetables. The authors wrote that more research is needed to confirm these findings.  

A 2018 study found that women of all ages who ate vegetables daily had a lower incidence of osteoporosis compared to those who avoided vegetables. The researchers looked at four age categories: 0-49, 50-59, 60-69, and 70 plus.  

The authors further noted that vegetables consumed daily by women aged 50-69 positively impacted their bone mineral density compared to those who ate vegetables 1-5 days per week.   

Nutrients found in vegetables  

Vegetables vary in the nutrients they provide, so to get the maximum benefit, we recommend eating a variety, as discussed above.   

Fiber is present in many vegetables, and it helps prevent bone fractures by assisting with calcium absorption.   

The vitamins and minerals in vegetables  

Sweet potatoes, carrots, spinach, butternut squash, pumpkin, and broccoli are among the vegetables rich in vitamin A.  

Cabbage, broccoli, spinach, leafy greens, tomatoes, Brussels sprouts, potatoes, and peppers are rich in vitamin C.  

Vitamin D is a well-known nutrient that promotes bone strength. It’s not present in vegetables; however, you can find it in mushrooms treated with ultraviolet light. 

Most vegetables provide you with potassium. Some of the higher-potassium foods include potatoes, spinach, tomatoes, asparagus, and broccoli.  

Magnesium is found in broccoli, carrots, potatoes (russet, sweet, gold, and red), and leafy greens such as spinach and kale.   

A few vegetables offer significant calcium for you. Some of them are broccoli, kale, turnip greens, and spinach.  

Phytochemicals in vegetables  

Vegetables also contribute phytochemicals, which are chemicals found in plant foods that keep them healthy as they grow. When we eat plants, we benefit from these chemicals, mainly through antioxidant protection and reduced inflammation.   

One of the notable phytochemicals in vegetables is lycopene, which is released when tomatoes are canned. Lycopene is an antioxidant carotenoid that protects cells throughout the body from damage.  

Beta-carotene is another antioxidant carotenoid found in green and orange plant foods. Your body will convert beta-carotene to vitamin A as needed.   

Carbohydrates in vegetables  

Many vegetables are low in carbs. Starchy vegetables such as potatoes and corn provide more carb for a serving than low carb vegetables.  

Where to find vegetables in the grocery store  

Vegetables are placed throughout your supermarket. Fresh are usually on the outside, and canned and frozen are on the inner aisles.   

Best frozen veggies  

Frozen veggies can help you get your veggies daily. We love the selection of plain, frozen veggies or veggie blends at a great price. They can be kept for a long time in your home freezer, and you can count on them to be there for you when you need them. 

The best ones can be those that don’t contain added fat, salt, or sugar, so you can season them yourself to your liking.   

Are fresh vegetables better for you?  

Veggies are available in fresh, frozen, canned, dried, and juice options. It is a common myth that fresh veggies are more nutritious than other forms. Fresh is not necessarily healthier. Fresh may have more nutrients if homegrown or grown locally and sold at a farmers’ market.   

Once the vegetable is picked, the plant, tree, or vine no longer feeds it. Fresh veggies may travel for a few days before arriving at your grocery store, and nutrients are lost during this transit time and while they sit on your counter or fridge before you eat them.  

Many frozen and canned veggies are picked and flash-frozen or canned on the same day, sealing in the wholesome goodness.  

At the produce counter, look for veggies that smell garden fresh, feel firm, and are free of bruising or injury. There is no need to avoid veggies that aren’t perfectly pretty. Just because a vegetable may not look the best doesn’t mean it isn’t tasty and nutritious or that it doesn’t have a good texture and bite.  

Packaged vegetables are picked during peak season for the best quality and nutritional value and processed almost immediately, which locks in their nutrients. Frozen veggies are quick-frozen, and the canning process also preserves the nutrients in vegetables.  

Some vitamins, such as vitamins B and C, are lost during the canning process. Other nutrients become more available to you when they are heated for canning, such as lycopene and beta-carotene, which are found in cans of tomato products and spinach.   

Choose products without added salt. Glance at the list of ingredients. If the product is a blend, all you should see is the name of the vegetables in the ingredient list on the bag, box, or can.  

How you can include vegetables daily  

It’s easy to enjoy vegetables daily. Here are a few of our favorites  

• Roasted eggplant   

• Baked potato with veggies    

• Roasted zucchini and yellow squash  

• Salad kits for an easy add to your entree  

• Tomato or V8 juice with cheese and crackers  

• Add a side of a frozen veggie blend to any meal   

• Add beans or some other protein source to a salad kit  

• Carrots, cucumbers, tomatoes, or jicama with hummus  

How to safely handle vegetables  

Wash hands before handling vegetables. Fresh vegetables should be washed in cold, running water to remove dirt and impurities. Once you cut, peel, or cook vegetables, they should be stored in the refrigerator. Avoid cross-contamination with eggs and raw meat, chicken, or seafood.  

What’s the difference between fruits and vegetables?  

From a botanical standpoint, plant foods that contain seeds are fruits, and others that do not are vegetables, but nutritionally, that is not always the case.   

We classify them by their nutrient content to facilitate recommendations for eating them and meal planning. Eggplants, cucumbers, and okra are some examples of seed-containing vegetables.  

Conclusion  

Yes, vegetables are good for your bones because of the nutrients they supply, including calcium, potassium, and magnesium, which strengthen bones. They also contain other nutrients that protect your bones, including vitamins A, C, and D.  

Eating vegetables daily may help lower the incidence of osteoporosis. For more bone-protecting nutritional guidance, check out our free course on 5 Staples for Quick Meals to Keep Your Bones Strong!