Most of the fruits and vegetables we consume provide the variety of nutrients and minerals essential and necessary for the health and strengthening of our musculoskeletal structure.

However, there are minerals in the body which directly affect the formation of bones such as calcium, magnesium and vitamin D. Other essential nutrients include folate, vitamin B6 and B12, vitamin C and K, manganese, boron, silicon and zinc .

To benefit our bone structure and prevent pathological conditions such as osteoporosis, it is useful to include fruits and vegetables  rich in calcium and magnesium in our diet.

But this is not the only choice to adopt.

While it is important to select the right nutrients it is just as essential to avoid the  “anti-nutrients”.

A high intake of refined ingredients, especially sugar, can cause calcium removal from the bones.

To help absorb calcium and magnesium, or other nutrients, it may be useful to add raw, unprocessed coconut oil to your daily diet.

How to prepare the juice 

succo-osteo-siquri (1)

For this recipe I will use my juice extractor


2 apples cut into chunks

1 pear cut into chunks

1 small cucumber

1 broccoli or a handful of curly cabbage leaves

1/2 celery stalk


Add all the ingredients one at the time to the extractor.

Gently stir the obtained juice and consume it immediately



Benefits to our hormones

Recent studies have shown that cucumbers contain powerful lignans that bind with oestrogen-related bacteria in the digestive tract, thereby helping to reduce the risk of various cancers, such as breast, uterine, ovary and prostate cancer.


Cucumbers consist of 95% water, they promote diuretic action and help dissolve uric acid deposits that favour the formation of kidney stones.




Rich in nutrients

Rich in vitamin K, C, A, B6 and folate, but also manganese, magnesium, potassium, phosphorus and calcium. It is not surprising to know, therefore, that the consumption of broccoli brings many benefits to our health. Particularly on the heart and brain helping to prevent heart attacks, keep the arteries free and balance cholesterol and high blood pressure.

Anticancer properties

This plant improves the ability of the body to fight cancer in various ways, it’s a source of isotiocianates that fight cancer by lowering oxidative stress, neutralizing carcinogens and fighting toxins. [Link to study]

Sulpharane, another isothiocyanate and potent phytochemistry contained in large quantities in broccoli, helps fight toxins in our body.[Link to study]

Benefits to digestion

Studies conducted by the Division of Clinical Pharmacology at the University of Science of Tokyo found that by feeding mice a diet high in broccoli consumption, there was a reduction in bacterial colonization, a lower expression of tumour growth and inflammation, and a greater antioxidant activity.  [Link to studies]



Apples are rich in fibre called pectin. Pectin is classified as soluble, fermentable and viscous fibre, rich in health benefits.

Benefits of neurological health

A study published in the Journal of Food Science in 2008 found that eating this fruit can have neurological benefits [Link to study]

Apples also help with detoxification thanks to the high content of quercetin, an antioxidant that acts as a natural anti-histamine and can help stimulate and strengthen the immune system, especially during periods of stress.


Pears have a high content of fibre, vitamin C, antioxidants and essential substances for the health of our bones such as vitamin K and boron.

Boron is important because it helps maintain strong bones, improves bone mineral density and improves muscle mass.



Curly kale is a precious food containing a lot of fibre important for the health of our intestinal tract. It is rich in nutrients, vitamins, folate and magnesium, also rich in vitamin C, iron, calcium and vitamin A, essential for the health of the eyes and skin. This important nutritional profile makes this food an essential ingredient for our immune system and our metabolism.

Natural Anti-cancer Properties

A precious substance contained in curly kale, as well as in other plants belonging to the cruciferous family, is sulforaphane. Studies have shown that this valuable phytochemical helps to fight the formation of tumours at  molecular level. [Find study1 here]  [Find study2 here]


Celery is an excellent source of antioxidants and enzymes, in addition to vitamins and minerals such as vitamin K, vitamin C, potassium, folate and vitamin B6.

Helps to lower high cholesterol

In a study conducted by the Department of Pharmacology at the University of Singapore, the effect of celery extract administered to rats that followed a fat-rich diet for eight weeks was demonstrated, alongside a control group that was not given the extract. During this time it was observed that rats that had consumed celery showed significantly lower levels of lipids in their blood [Link to study] than the control group that had not received the extract.