Bones are undoubtedly one of the most important parts of our body, giving it structure as well as supporting other body parts and functions. The adult human skeleton is made up of 206 bones which we need to keep healthy and strong. Our bones protect our internal organs and also provide support for our muscles. If we have strong bones it helps to protect against injury and also broken bones.
Osteoporosis, on the other hand, is when the bones lose density and become brittle. This bone disease isn’t the only thing that can lead to low bone density but it is common and one of the most well-known. Low bone density makes them weaker and more likely to break. That’s why building bone strength is important, especially as we get older and more susceptible to bone diseases and issues.
An important part of bone strength is exercise and the other is diet and the types of nutrients we intake. Calcium is a very important nutrient for our bones that most people know about, but there are other key vitamins and nutrients we need too.
Today, I’m going to show you how to build bone strength with homemade juice. For topical use, you can check out this salve.
Medicinal Benefits Of This Bone Strengthening Juice
This juice contains oranges, lemongrass, dandelion extract, horsetail extract, and water. All of these ingredients benefit bone health in one way or another. Let’s take a look at oranges first.
Oranges are an excellent source of Vitamin C which is used in the process of forming collagen which contributes to bone health. As collagen is the major component of bone mass it’s important to consume collagen-friendly foods to support the healthy production of collagen in the body.
The potassium and citrate in oranges are also beneficial and help reduce calcium loss. Oranges also have magnesium which is essential in bone formation and preventing osteoporosis. The phytonutrients in citrus have been linked to bone mineral density and reduced risk of fractures in studies. One medium orange also has 50 milligrams of calcium which is essential for maintaining strong bones. Our bodies use 90% of the calcium we intake to keep our bones strong and the remaining 10% for other purposes.
Like oranges, lemongrass also contains potassium which helps decrease calcium loss. Lemongrass also contains antioxidants that protect our bones from oxidative damage. It contains phosphorus too which is an essential mineral that helps in building bones. Lemongrass is also high in calcium so can help build new growth and repair damage.
Dandelion is loaded with silicon which can help improve bone strength. Silicon is also responsible for the formation of bones and contributes to happy bones by maintaining connected tissues healthy. The flavonoids also help to protect against bone loss.
Horsetail is part of the Equisetaceae family, which has been around for approximately 400 million years and has long been used for its medicinal purposes. One of the benefits it has on the body is improving bone strength. Studies have shown that taking horsetail regularly can increase bone density. Like dandelion, it contains silicon which helps bone strength.
Horsetail can also help in bone healing and remodeling. Our bones are constantly renewing themselves and adults will replace around 10% of their bones each year. This is done through a process of resorption (removing old bone) and ossification (adding new bone). There are two types of cells that do this work: osteoclasts perform the task of resorption, and osteoblasts work on ossification. If resorption happens faster than the bone can be replaced it leads to a decrease in bone mass. Horsetail supports this process by inhibiting osteoclasts and stimulating osteoblasts. This makes it useful in fighting bone diseases like osteoporosis which occurs when overactive osteoclasts weaken the bones.
Water does so much more than just keep us hydrated, although this is obviously essential. It’s a huge part of us physically and makes up 60% of our body weight and constitutes 31% of our bones. While a healthy diet is critical for strong bones, none of this would possible without adequate water. It helps to bring calcium and other nutrients to the bones. Water also helps the body get rid of toxins and if these build up in your bones they can lead to low bone mass.
Another interesting benefit of water on the bones is that it can improve a bad mood. Since water affects brain function it improves concentration and feelings of stress or fatigue. These feelings produce the stress hormone “cortisol” which damages bones. So, by drinking adequate amounts of water you can help avoid this and stay happier at the same time!
How To Make This Bone Strengthening Juice
This recipe is for one portion of juice. It contains approximately 173 calories, depending on how large or small your oranges are.
- 2 Oranges
- 1 Stick of Lemongrass
- 1 Dropper (20-30 drops) of Dandelion Extract
- 1 Dropper (20-30 drops) of Horsetail Extract
- 1 Cup of Water
- Orange squeezer or juicer
- Small pot
- Strainer (optional)
- Put 1 cup of water into your saucepan on high heat and bring it to a boil.
- In the meantime, peel the top layer of your lemongrass off and wash the rest under running water. Cut the ends off and discard those. Then cut the stalk into small pieces, approximately 1 inch long.
- When the water has come to a boil add the lemongrass pieces and set a timer for 5 minutes. When the 5 minutes is up, take the pot off the heat and set it somewhere to cool down.
- Once it has cooled completely, take out the lemongrass pieces using a spoon or other kitchen utensil of your choosing and discard these. You could also strain the lemongrass water if you prefer.
- Pour the water into a large cup.
- Cut 2 oranges in half and squeeze them or run them through a juicer. Then add the juice to the cup.
- Add 1 dropper (20-30 drops) of dandelion extract and 1 dropper (20-30 drops) of horsetail extract and give everything a good stir.
It’s now ready to drink. You can add some ice cubes if you like your drinks cold. As it’s always best to eat or drink juice from fruit as soon after opening them as possible, try and make this fresh every time you want one and don’t make bulk.
You’ll have a lovely, rewarding juice at the end that’s tasty and good for the bones.
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