Eating healthy foods full of the micronutrients that boost bone density can be an effective complement to other methods of building bone, including weight-bearing exercise, supplements, or medications. Bones are living tissues, constantly breaking down and rebuilding, which means you have the opportunity to build bone density at any age. Eating the right foods can help you on this quest whether you have osteoporosis, a condition of weakened bones, or want to prevent it.
Including fatty fish, such as salmon, tuna, or mackerel, in your diet a few times a week is a great way to build bone through diet.
Salmon contains vitamin D, which helps the body absorb calcium. Serving spinach, a leafy green that contains calcium, potassium, and vitamin K, with fish creates a bone-building combo that tastes delicious. Want even more ingredients for strong bones? Cook with olive oil, which studies have shown includes compounds that increase the level of bone formation markers circulating in the blood.
Spice-Rubbed Roasted Salmon with Lemon-Garlic Spinach
- 1 (2 1/4-pound) salmon fillet, skinned
- 1/2 teaspoon salt
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/4 teaspoon paprika
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon black pepper
- 2 cups onion, thinly sliced
- Olive oil
- 1 teaspoon olive oil
- 2 garlic cloves, chopped
- 12 ounces baby spinach
- 1 teaspoon grated lemon rind
- 1/4 teaspoon salt
- 1 tablespoon fresh lemon juice
- 2 tablespoons chopped cilantro
- Lemon wedges
Cooking Time: 35 minutes
- Preheat oven to 400 degrees.
- Combine salt, cumin, coriander, paprika, cinnamon, and pepper. Rub spices onto the fish evenly.
- Lightly coat an 11×7-inch baking pan with olive oil. Place the onion slices on the bottom, followed by the salmon.
- Bake for 20 minutes, or until the fish flakes easily when pried with a fork.
- Heat olive oil in a large, non-stick skillet over medium heat.
- Add garlic and cook for 1 minute.
- Add half of the spinach, and cook for another minute while stirring frequently. Add remaining spinach. Cook for 4 minutes, continuing to stir frequently.
- Sprinkle the lemon rind and salt over the spinach. Add lemon juice. Remove pan from the heat.
- Add chopped cilantro on top of salmon, if desired, and serve.
What’s your favorite way to cook salmon?
Adapted from MyRecipes.com
Image by Roy Luck via Flickr