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06.02.2023

These two vegetables make bones stronger

A diet with a lot of vegetables reduces the risk of bone fractures. It is mainly Allium vegetables, such as onions, garlic, leeks and chives, and Brassica vegetables, such as broccoli, cauliflower and Brussels sprouts, that make the skeleton stronger.

Study
Epidemiologists from the University of Western Australia followed 1468 women, all of whom were over 70 years old, over a period of almost 15 years. They monitored the number of times the women had to be admitted to a hospital with a broken bone.

When the study began, the women had answered questions about their diet and other lifestyle factors.

The researchers were particularly interested in a possible protective effect of fruit and vegetables, and used statistical techniques to brush off the influence of factors such as smoking, income, exercise, calcium supplementation, body weight and the total intake of calories, proteins, fats and carbohydrates.

Results
28 percent of women who participated in the study are hospitalized during the term because of a bone fracture. This chance was significantly lower among the women who consumed a relatively large amount of vegetables.

Women who ate more than 240 grams of vegetables per day were 27 percent less likely to get a bone fracture than women who ate less than 160 grams of vegetables per day. This is what the first table below tells us.

The tables on this page have been reduced in size. Click on them for a larger version.

When the researchers distinguished between different groups of vegetables, they found that the protective action of vegetables was likely caused by two types of vegetables — Allium vegetables such as onions, leeks, spring onion and garlic, and Brassica or cabbage vegetables such as broccoli, cauliflower and Brussels sprouts.

Women who ate more than 44 grams of cabbage vegetables per day were 28 percent less likely to break a bone than women who consumed less than 15 grams daily.

Women who ate more than 11 grams of Allium vegetables per day were 34 percent less likely to have a bone fracture than women who consumed less than 3 grams of Allium vegetables daily.

An ordinary onion weighs about 100 grams. 4 scoops of cabbage vegetables contain about 200 grams.

Mechanism
The Australians suspect that the main active phytochemicals in both cabbages and allium vegetables are sulfur-containing molecules. In cabbage there is sulforaphane, in allium vegetables alliin.

According to previously published fundamental studies, both substances activate NRF-2, a prominent signaling molecule that initiates antioxidant and anti-catabolic processes in cells. In in vitro and animal studies, both sulforaphane and alliin stimulate bone tissue-building osteoblasts while inhibiting bone tissue-degrading osteoclasts.

Source:
Nutrients. 2017 May 18;9(5):511.

More:
Onions for strong bones 13.01.2023
Rumex crispus, a natural drug against osteoporosis 17.05.2021
Quercetin makes bones heavier and stronger, says meta-study 11.02.2021

Archives:
Building Bones
Sulforaphane
Onions
Garlic

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