Arugula
Arugula is a Superfood for your bones because just one serving (about 3 cups) is an excellent source of vitamin K (providing over 100% of the Daily Value - 92mcg), folate and vitamin C, and a good source calcium, manganese and magnesium - a combination of nutrients that promote strong and healthy bones. While calcium is very well known for its bone benefits, researchers now believe other nutrients also play a key role in building your bones. For example, vitamin K has been linked to a reduced risk of bone fractures. The Framingham Heart Study found that people who consumed approximately 250mcg/day of vitamin K had a 35% lower risk of hip fracture compared to those who consumed 50mcg/day. Research also shows potassium and magnesium may boost bone mineral density. Vitamin C has been linked with greater forearm bone mineral content in post-menopausal women and helps promote collagen formation (collagen is needed to build strong bones). Research also shows manganese is a cofactor for enzymes involved in the formation of healthy cartilage and bone, while folate lowers levels of homocysteine, an amino acid linked to increased risk of fractures.