Root Vegetables That Boost Bone Health (and How to Cook Them)

Did you know that during and after menopause, with the drop in estrogen, many of us will lose up to 20% of bone density? Also, osteoporosis is very common among women over 60. We often don’t even know we have it until we break a bone and get a diagnosis. Keeping strong bones is vital as we age to stay healthy and active. 

Vitamins and Minerals Found in Root Vegetables

Here is a list of the main vitamins and minerals found in certain root vegetables that are known to promote bone health. 

Calcium

Calcium is one of the main minerals for maintaining strong bones. Dairy is the most common and well-known source of calcium in your diet. But did you know that many root vegetables also contain calcium? 

Potassium

Potassium helps to maintain bone mineral density. It also helps maintain healthy muscles. 

Vitamin C

Vitamin C helps support skin and joint health. It also contributes to the production of collagen. 

Magnesium

Magnesium is a mineral that helps transform vitamin D into its active form so your body can absorb calcium better. 

Vitamin K

Vitamin K is a vitamin that also helps you absorb calcium better. 

Magnanese

Magnanese is a trace mineral that helps collagen formation.

Folate

Folate, or Vitamin B9, helps support red blood cell formation and bone marrow health. 

Read more: You Need More Than Calcium Supplements for Healthy Bones.

Root Vegetables for Healthy Bones

Here are some of the healthiest root veggies to help keep your bones strong and dense. Each vegetable is known for its high content of vitamins and minerals that keep bones healthy. 

Let’s take a look at five root vegetables, why they are good for us, and simple cooking suggestions for each one of them.

Sweet Potatoes

Sweet potatoes are rich in magnesium and potassium. They are also high in beta-carotene, which the body converts to vitamin A.

How to cook sweet potatoes: Roast sliced sweet potatoes at 400°F (200°C) with a drizzle of olive oil, sea salt, and cinnamon for 30-35 minutes. 

Carrots

Carrots contain a healthy dose of vitamin K and calcium. They also contain carotenoids that can help reduce oxidative stress on bone cells. 

How to cook carrots: You can steam, roast, or boil carrots until tender. Toss carrots with honey and thyme (or ginger) before roasting for added flavor. 

Beets

Beets are high in manganese, which helps support collagen production and bone formation. They are also rich in nitrates that improve blood flow to muscles and joints. 

How to cook beets: Wrap whole beets in foil and cook at 375°F (190°C) for about 45 minutes. When cooked, peel, slice, and serve with goat cheese, walnuts, and arugula. 

Turnips

Turnips (including the green parts) are a great source of calcium and vitamin C. These two nutrients work well together to boost bone health. 

How to cook turnips: Peel and cube your turnips. Sprinkle with olive oil, fresh rosemary, and salt. Roast until golden. Sauté the greens with garlic in olive oil.  

Parsnips

Parsnips are full of phosphorus and vitamin C. Together, these nutrients can help your body absorb calcium to keep your bones healthy. They are also high in fiber and antioxidants. 

How to cook parsnips: Slice your parsnips into thin slices. Sprinkle with olive oil and paprika and bake at 400°F (200°C) until crispy. 

Read more: Managing Inflammation Leads to Healthier Bones.

What to Look for When Shopping for Root Vegetables

Firmness

Check for any soft spots and look for root vegetables that are firm and dense for their size. 

Vibrant Colors

The more vibrant the vegetable is, the more nutrients it contains. This is also a sign of a fresh veggie.

Healthy Skin

Look for smooth skin that has no cuts or scratches. Wrinkled and fading skin is a sign that the vegetable is not fresh. 

Bright Greens

If the greens are still attached, make sure that they are green and crisp. Wilted or yellowing greens mean that the vegetable is not fresh.

Size

Choose medium-sized root veggies. Larger does not mean better; it typically renders a vegetable more woody or tough. 

Buy Seasonal

Root vegetables tend to have better flavor and a higher nutrient content when they are eaten in season. Go to farmers’ markets for the best organic and seasonal roots. 

Storage Tips

It’s best to store your root vegetables in a cool and dry place. Moisture and lots of light can cause your root vegetables to sprout and lose texture. 

Read more: Bone Density and Us: What to Do to Stay Healthy.

Let’s Have a Conversation:

What’s your favorite root vegetable? How do you like to prepare them? Do you have any more root vegetable recipes that you want to share with our readers? Tell us about it in the comments below.