Bok choy is an excellent choice for bone health due to its combination of low oxalate content and high vitamin K levels.Low Oxalate Content: Oxalates are naturally occurring compounds found in various foods, and they can bind to calcium in the body and impact calcium absorption. Bok choy is considered a low-oxalate leafy green vegetable compared to high-oxalate foods like spinach and Swiss chard. This makes bok choy a safer choice for individuals prone to kidney stones or those who need to manage their oxalate intake.High in Vitamin K: Bok choy is rich in vitamin K, particularly vitamin K1 (phylloquinone). Vitamin K plays a critical role in bone health by helping to regulate calcium metabolism. It is essential for the activation of osteocalcin, a protein involved in bone mineralization. Adequate vitamin K intake can improve bone density and reduce the risk of fractures.The combination of low oxalate content and high vitamin K levels in bok choy makes it a bone-healthy food choice. By providing the necessary nutrients for bone health and reducing the risk of kidney stone formation, bok choy supports overall skeletal well-being.
1Bok choyEither Baby Bok choy or full size will work.
1/3cupOlive Oil
1/3cupApple Cider Vinegaror lemon juice
1tspMustardDijon
1tspMaple Syrup
1/4Avocado
1dashsalt
1dashpepper
Instructions
Wash and dry the Bok choy and cut into bite size pieces.
Prepare the dressing by placing the olive oil, apple cider vinegar, mustard, maple syrup, avocado and salt and pepper into a blender.
Blend until creamy - approximately 15 seconds
Pour the dressing over the Bok Choy and enjoy!
Leftover dressing can be stored in the refrigerator for 3-5 days and used on any salad, cooked string beans, asparagus, etc. If dressing is too thick you can thin iw with a little water.
Notes
The nutritional information is automatically calculated and can vary based on ingredients and products used.
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Food for Healthy Bone teaches you how to eat for healthy bones through recipes, and product reviews. As an Osteoporosis Patient Navigator, I help you in all stages of osteoporosis; from diagnosis to finding the right doctor.
