For the first time, a study has shown that the protein osteocalcin plays a significant role in bone strength. When we fall or run or perform resistance training the forces of impact on bone can cause physical deformation of joined proteins osteocalcin and osteopontin resulting in the formation of microscopic holes. These holes are also known as dilational bands and act as a defense mechanism protecting the surrounding bone tissue from further damage. If bones lack these proteins, they are prone to fractures.
Calcium as always been hailed as the key to strong bones, but now it turns out that vitamin K is highly important too! In order to augment the natural supply of osteocalcin, it must be in a carboxylated form. This is so it can be absorbed into the bone and vitamin K is necessary to this process. Green vegetables are a great source of vitamin K making broccoli and spinach the perfect foods to include in your diet.
Spinach is a great food to consume if you are strength training and developing lean muscle mass so combining this with broccoli will ensure that as you build muscle you maintain strong bones to cope with increasing demands of movement and bodyweight.
Poundarik AA, Diab T, Sroga GE, Ural A, Boskey AL, Gundberg CM, Vashishth D, Dilational Band Formation In Bone, Proceedings of the National Academy of Sciences, 2012, 109(47).