Ingredients and Preparations
Chia seeds 1 tbsp. they’re real super-foods for the bones. They contain more calcium than milk and also magnesium, phosphorus and protein.
Soak the seeds in 100 ml water and stir. Let the chia seeds soak while you prepare the remaining ingredients.
Chia strengthen bone tissue, prevents osteoporosis, maintains bone density and helps with brittle bones. The omega-3 fatty acids in chia seeds reduce joint inflammation.
Flax seeds 1 tbsp- as they’re good for the joints thanks to their high content of omega-3 fatty acids. They reduce inflammation in connective tissue, decrease stiffness and improves mobility.
Pumpkin seeds 1 tbsp. the zinc in pumpkin seeds is important for protein synthesis and bone formation. Powder together with flax seeds.
Put the ground seeds in a blender jar.
Peel ans slice a small banana. Bananas are good for bones thanks to their high potassium and magnesium content. These nutrients help to store calcium in the body, increase bone density and prevent osteoporosis.
Potassium neutralizes acids that leach calcium, and fructooligosaccharides improve calcium absorption.
Add it to the blender. Peel a small cucumber. Cucumbers are good for the bones thanks to their high vitamin K content ( up to 40 % of the daily requirements in 1 cucumber).
Vitamin K is important for calcium absorption, bone strength and a lower risk of fractures. They also contain silicon, which strengthens cartilage and connective tissue and reduces acidity in the body, thus preventing age-related bone loss.
Add the cucumber to the blender along with 1 -1 1 /2 cm long ginger root peeled.
Ginger is an effective natural remedy for joint health with strong anti-inflammatory and pain-relieving properties. It reduces swelling, improves joint mobility and helps with arthritis and osteoarthritis. Ginger warms, promotes blood circulation and supports cartilage regeneration. Add 1 tsp of grated ginger to the jar.
Squeeze ½ an orange. Orange juice, like the orange itself, is very beneficial for bones and joints, primarily due to its high content of vitamin C and other important nutrients. Vitamin c is essential for collagen ( the main protein in joints and bones). Without sufficient vitamin C, the body cannot properly synthesize collagen. Vitamin C is a powerful antioxidant that protects cartilage cells from damage caused by free radicals. This is particularly important in inflammatory joint diseases such as arthritis. Add the juice to the blender.
Peel and slice 1 kiwi, which is again rich in Vitamin C, which is essential for collagen synthesis and thus ensures the strength and elasticity of the cartilage. Regular kiwi consumption reduces inflammation, helps with osteoarthritis and arthritis, thanks to its antioxidants, and promotes tissue regeneration and joint mobility.
Add the peeled kiwi to the blender.
Slice ½ a green apple. Green apples are good for joints due to their high content of antioxidants ( especially quercetin), vitamin C and minerals. Slice them and add to the blender.
These help to reduce inflammation, protect cartilage, and strengthen bones. Quercetin stimulates collagen production, and vitamin C reduces the risk of rheumatoid arthritis through its anti-inflammatory effect.
Add ½ tsp turmeric pdr to the blender. Thanks to its active ingredient curcumin, turmeric is a powerful, natural anti-inflammatory and antioxidant that effectively relieves pain, swelling and stiffness in joints in cases of arthritis, arthrosis and osteochondrosis.
1 cup of low-fat yogurt to the blender. Blend the ingredients. Natural yogurt is good for the joints due to its high content of calcium, protein and vitamin D, as these substances strengthens bones and prevents osteoporosis/ the probiotics contained in yogurt improves overall health and help reduce inflammation. Blend all the ingredients well.
This recipe combines he best of both worlds for the health of musculoskeletal system: calcium from yogurt and seeds, silicon from cucumbers, vitamin C from orange and kiwi for collagen formation and powerful anti-inflammatory spices.
Put ½ of nicely swollen chia in a glass and pour the prepared smoothie over it. This recipe contains 2 servings. Stir well, the smoothie is creamy, nutritious and has a refreshing taste with a light citric note.
Drink this smoothie daily or every other day for breakfast. After 3-4 weeks you will feel more flexible joints and more energy.