As people grow older, they realize the importance of building a healthy skeletal system. Fortunately, improving and maintaining your bone health at any stage isn’t difficult. All you’ve to do is eat foods loaded with nutrients essential for your skeletal system, such as calcium, vitamin D, and omega-3s, among others. Here, we’ve listed a few superfoods proven to boost your bone and joint health. Ensure to complement these with regular exercise for the best benefits.

1. Dairy products
Milk and dairy products like yogurt, cheese, and cottage cheese, have long been touted as superfoods for the bones. After all, they’re among the richest sources of calcium – the primary component that maintains the bones’ strength and structure. Fortified milk with nutrients like vitamin D and vitamin A is also excellent for bone and joint health. Vitamin D promotes the absorption and metabolism of calcium within the bones, while vitamin A helps prevent bone loss and fractures.

2. Dark leafy greens
Dark leafy veggies like kale, bok choy, collard greens, and turnip greens are also excellent sources of calcium. These are great alternatives for people who are lactose intolerant and can’t drink milk. In fact, some studies indicate that the body can absorb more calcium from dark leafy greens than dairy. Additionally, these veggies contain a healthy dose of vitamin K, which boosts bone mineral density and lowers the risk of fractures.

3. Fatty fish
Oily or fatty fish is essential for bone and joint health. They’re loaded with omega-3 fatty acids and contain high levels of vitamin D. Omega-3s have been proven to decrease joint pain and help people with conditions like osteoporosis and rheumatoid arthritis. Vitamin D, on the other hand, boosts calcium absorption and helps improve and maintain bone health. Some fatty fish you must consider adding to your food regimen include salmon, sardines, mackerel, and tuna.

4. Oranges
Oranges are full of vitamin C, a nutrient that helps prevent bone loss. Just one regular-sized orange fulfills your daily requirement of vitamin C. Oranges are also rich in potassium, which promotes healthy salt balance in the skeletal system, reducing the risk of bone diseases. So, try to include at least one orange in your meals every day. Fortified orange juice is also a suitable option as it contains high levels of vitamin D.

5. Prunes
Here’s a lesser-known superfood for bone and joint health. A prune is a dried plum, and it contains a fiber called inulin. Studies have found that inulin can enhance the body’s ability to absorb calcium and help make bones stronger. But ensure to combine them with vitamin C-rich foods for better bone health. Eating prunes regularly can also provide relief from arthritis to some extent.

6. Beans
When it comes to bone health, make sure to eat at least one type of beans, be it edamame, black beans, pinto beans, or kidney beans. They’re full of bone-boosting nutrients like calcium, magnesium, and phosphorus. Another advantage is that beans are among the healthiest foods anyone can eat. They’re high in fiber and protein and can help improve overall health.