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Your body needs certain vitamins and minerals to build and maintain healthy bones, and it takes planning to incorporate these nutrients into your diet. Peter A. Matsuura, M.D. in Hilo, HI, uses orthopedic care to treat everything from broken bones to knee pain, and he understands the importance of providing the fuel your body needs to stay healthy. He shares three recipes that are rich in nutrients you need to stay strong and prevent broken bones.

An Orthopedic Expert Shares 3 Recipes For Strong Bones

Broccoli-Cheddar Casserole

Orthopedic Hilo HIBroccoli is packed with vitamin K, which helps the body form osteocalcin, a protein that contributes to strong bones. Cheese also is an excellent source of calcium. You can make a simple broccoli casserole by combining 20 ounces of thawed broccoli florets and two cups of cheddar cheese sauce in a glass dish. Top the mixture with a quarter-cup of bread crumbs and a little butter and bake at 350 degrees for 20 minutes or until the top is golden brown and the broccoli is tender.

Granola Parfait

Combine one serving of calcium-enriched granola with your favorite flavor of yogurt, and top it with fresh, seasonal berries. You can make a large serving for breakfast or a small portion to have as a healthy snack between meals.

Citrus Smoothie

Vitamin C contributes to healthy bone development and the formation of collagen, which makes up the fibrous part of bones. If you start every day with a citrus smoothie, you’ll strengthen your bones and immune system. Blend fresh or frozen berries with orange juice, yogurt, and powdered milk fortified with vitamin D. Adjust the amount of each ingredient to taste, and add a touch of vanilla or honey if you prefer a sweet flavor.

To learn more about what you can do to maintain strong bones, turn to Peter A. Matsuura, M.D. in Hilo, HI. Visit his website to learn more about his areas of practice, including sports medicine, and call (808) 969-3331 to schedule an appointment with the orthopedic doctor.

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