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Food for Strong Bones

New research from the American Journal of Clinical Nutrition shows that a high intake of carotenoids (antioxidants such as alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein, and zeaxanthin) may protect against bone loss as you age. These foods will keep your skeleton strong.

Spinach 
Good source of betacarotene, lutein, and zeaxanthin. Fold fresh spinach into omelets; use raw spinach as a salad green.

Tomatoes 
Good source of alphacarotene and lycopene. Stuff tomatoes with rice and spices and bake; add tomato paste to soups.

Carrots 
Good source of alphacarotene, beta-carotene, and betacryptoxanthin. Roast with olive oil; juice and add to smoothies.

Watermelon 
Good source of betacryptoxanthin and lycopene. Puree and mix with lemonade; add to fruit and honey for a dessert salsa.

Sweet Red Peppers 
Good source of beta-cryptoxanthin and lycopene. Use as garnish for fish; roast and add to portobello burgers.

Collard Greens 
Good source of alpha-carotene, beta-carotene, lutein, and zeaxanthin. Saute and serve with grains; add to lentil soup.

Peas 
Good source of alpha-carotene, lutein, and zeaxanthin. Add to wholegrain pasta salad; blend with chickpeas when making hummus.

Yellow Corn 
Good source of betacryptoxanthin, lutein, and zeaxanthin. Grill corn on the cob with lime and chilis; mix with black beans for salad.

Kale 
Good source of beta-carotene, lutein, and zeaxanthin. Saute with garlic and white beans; toss with grains and avocado for a salad.

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