Micronutrients & recovery
Consuming ≥3 serves of vegetables daily, particularly cruciferous and allium varieties, is associated with a significantly lower risk of injurious falls, fractures, and hip fracture-related hospitalizations in older women.
Eat at least 3 servings of vegetables daily, aiming for variety including cruciferous (broccoli, cabbage) and allium (onion, garlic) types. This habit is associated with a 41% lower risk of injurious falls and 27% lower risk of fractures in older women. Focus on diversity to ensure you get a range of nutrients like nitrate and Vitamin K.
daily consumption of ≥3 serves/day of vegetables (75 g/serve), specifically of the cruciferous (broccoli, cauliflower, cabbage, Brussel sprouts) and allium (onion, garlic) varieties, was associated with lower risk for an injurious fall (41 %) (Sim et al., 2018a), any fracture (27 %) and hip fracture-related hospitalisations (39 %) (Blekkenhorst et al., 2017) over 14.5 years.
Why this rating
Based on long-term observational cohort studies; mechanism is complex and multifactorial.
Source
Nutritional strategies to optimise musculoskeletal health for fall and fracture prevention: Looking beyond calcium, vitamin D and protein
James Webster et al. · Bone Reports · 2023
DOI 10.1016/j.bonr.2023.101684
More from this paper
- Maintaining circulating 25-hydroxyvitamin D levels at or above 75 nmol/L is associated with significantly lower risks of falls and fractures in older adults, particularly when combined with adequate calcium intake.Good
- Higher dietary protein intake (1.2-1.5 g/kg/day) combined with adequate calcium intake is associated with lower hip fracture risk and improved bone mineral density in older adults, whereas high protein with low calcium may increase fracture risk.Good
- Higher habitual dietary nitrate intake (≥84 mg/day), primarily from vegetables, is associated with stronger grip strength, faster physical function, and lower odds of falls in older adults.Moderate
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