Broccoli And Spinach Enhance Bone Strength

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).

About the Author

Job Role Sports Nutritionist and Social Media Coordinator Qualifications Bsc Sport and Exercise Science Steph has a competitive athletic background which spans 19 years. As a child she performed with the English Youth Ballet and had performed on the West End stage by the age of 10. Her enthusiasm for sport and fitness continued to grow as she did, encouraging her to learn more about nutrition and training. She began using her knowledge and personal experience to help others when she began coaching at the age of 16. From here, she went on to study Sport and Exercise Science at the University of Essex during which time she also received the Most Promising Newcomer Award from her University to mark her outstanding contribution to sport. During her first year of study she was introduced to partner stunt acrobatics and artistic gymnastics. After one year of dedicating herself to a lifestyle revolving around her sport, she was training with the best team in the UK who are currently ranked fifth in the world. Steph has worked in both the private and public sector coaching children and adults from grassroot to elite level as well as providing them with cutting edge advice on how to reach their goals. Steph has received awards for her choreography and has competed nationally and internationally meaning that she can back up her scientific knowledge with a wealth of experience. As our resident Sports Nutritionist, Steph is here to provide the most current and evidence based fitness, health and nutrition information to help you reach your health and fitness goals.


  • Arden Liakos

    Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, usually green in color, arranged in a tree-like structure on branches sprouting from a thick, edible stalk. The mass of flower heads is surrounded by leaves. Broccoli most closely resembles cauliflower, which is a different cultivar group of the same species.

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