Bones are living thing and they need food so that they can grow and be healthy. Food contains nutrients that are used to replenish the bones. You should eat diet rich in several nutrients to keep your bones healthy. Examples of these nutrients include Calcium, Phosphorus, Magnesium, Potassium, and Zinc.
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These nutrients are required in specific quantities so that they can perform their functions. Insufficient intake of these nutrients can make your bones weak and prone to diseases such as osteoporosis.

Top 10 foods to improve your bone health

1.  Milk

Milk has more than ten nutrients that are good for your health. These nutrients includes vitamin B6, Magnesium, Calcium, vitamin A, fat and Potassium. All these nutrients are vital for bone formation. Fat-freecup of milk gives you 30% of Calcium you require in a day. Milk can also be fortified to increase its nutritional value.

2. 
Spinach

Spinach is good for your bone health and contains several minerals. Among the minerals includes Calcium, Iron, Potassium, vitamin A, and fibre. One serving of spinach will give you 25% of Calcium you need in a day to keep your bones healthy.

3.  Sardines/pilchards

These are tiny oil fish that contain several nutrients that are good for your bones. Among the nutrition they have includes Calcium, vitamin B12, Magnesium, Sodium, Potassium, and fats.  A serving a day will give you half of the total amount of Calcium required in a day.

4.Eggs

Eggs are rich in vitamin A, Calcium, vitamin B6, vitamin B12, Iron, Potassium, and Sodium. The yolk of an egg is rich in vitamin A. All these minerals are good for the formation of your bones.

5.  Cheese

Cheese has a lot of Calcium and small amounts of vitamin D. The two nutrients play a significant role for healthy bones. Vitamin D helps in the absorption of Calcium during digestion.

6.  Broccoli

Broccoli is rich in vitamin A, vitamin B6, vitamin C, Calcium, Magnesium, Iron, Potassium, Sodium, and fibre which are good for the formation and keeping the bones strong and healthy.

7.  Salmon.

This is a type of oily fish that is rich in vitamin D, omega-3 fatty acids, vitamin B6, vitamin C, Magnesium and Iron. A 3 ounce of piece of salmon will give you almost 100% of vitamin D you require in a day.

8.  Orange juice.

Orange juice contains Potassium and ascorbic acid. Ascorbic acid helps in the absorption of Calcium in your body. Orange juice can also be fortified to increase its nutritional value.

9.  Fortified cereals.

Cereals such as kashi U, black currant walnut, and wheat can be fortified with Calcium and vitamin D to increase their nutritional value.

10.  Collard greens.

This vegetable is rich in Calcium. A cup of collard greens will give you 25% of Calcium you need in a day.

For healthy bones, you should always ensure you take foods that are rich in Calcium, vitamin D, Phosphorus, Magnesium, Potassium, and Zinc to make healthy bones healthy and strong.

Expert opinion

According to the Center for Disease Control and Prevention, vitamins are organic substances that are needed to sustain life and that they are made by plants and animals. These vitamins include vitamin A, vitamin B, vitamin D, and vitamin C.

Minerals are inorganic elements that are from earth which include soil and water. Examples of minerals include Zinc, Potassium, Calcium, Phosphorus, and Boron.

The inorganic elements are absorbed by plants and finally end up in our body when we eat these plants. Examples of these plants include spinach, kale, collard green, cabbage, and broccoli.  These inorganic elements play major roles in your body such as the provision of nutrients that is needed by your body to grow and be healthy. For example Calcium is stored in the bones where it is used in the formation of bones

Many people do not meet the daily required intake of the nutrients for the healthy bones and end up having a deficiency that can put them at risk of having weak bones which can break easily and other diseases such as osteoporosis.

It is advisable to take supplements if you do not meet the daily requirements to keep your bones healthy.

Experts from the Institute of Medicine (IOM) who included orthopaedists reached a decision that most people do not need vitamin D and Calcium supplements because they can easily get the nutrients fromfood daily intake. The experts also warned of the risks of supplements when you have an overdose. People who take excess supplements can have side effects such as kidney stones and other heart diseases.

For Calcium intake, the Institute of Medicine recommends 1000 milligrams for people aged between 4 to 8 years, women and men who are 19 to 50 years, and men who are 51 to 71 years. If you are 9 to 18 years of ageyou require 1300 milligrams and 1200 milligrams for women who are of age 51 or older and men who 71 years or older. The upper limit for men and women who are 51 years or older is 1200milligrams.

For vitamin D intake, the institute recommends 600 international units (IU) a day to everyone who is of 1 to 70 years and 800IU for men and women who are of 70 or older. The upper limit of vitamin D is 4000IU if you are 9 years or older.