Food is fuel for the body. Therefore, maintaining a balance of essential vitamins, nutrients, and minerals sourced from daily foods is necessary to ensure proper bodily functions. Take the case of skeletal structure; there are 206 bones in the human body. It means a significant portion of daily nutrition intake goes into bone maintenance, growth, and repair of connector joints. Bones require calcium, protein, and vitamin D, which are abundant in the below foods.

Dairy
Dairy is one of the richest sources of calcium necessary for maintaining bone health. Full-fat milk, skim milk, buttermilk, plain yogurt, and Greek yogurt are all nutritious sources of calcium that can be easily incorporated into one’s daily meal plan. Even different types of cheese contain enough calcium to supplement bone health. Parmesan cheese tops the list, with cheddar, Swiss, mozzarella, ricotta, and cottage cheese following suit. People who are lactose intolerant can substitute these products with soy milk, soy-based yogurt, almond milk, or even rice milk to get the daily dose of calcium and vitamin D.

Seafood
Sardines, salmon, and tuna are the top picks among seafood, being rich sources of calcium and vitamin D. Sardines can be consumed directly from the can in many ways. Canned salmon and sliced tuna are also acceptable options when taken in moderation. These fish are also excellent sources of natural proteins that promote muscle growth and tissue repair to create strong muscular support for bone joints.

Eggs
Eggs are rich in omega-3 fatty acids, and vitamin D. Vitamin D helps the body absorb the calcium essential for bone health directly from foods and supplements. In addition, omega-3 fatty acids further prevent and reduce inflammatory responses that affect bone health. So, including a few egg yolks and whites for calcium and protein supplementation in the daily meal plan will benefit.

Sweet potatoes
Sweet potatoes are loaded with potassium, a critical mineral that prevents calcium loss from the body to promote bone health. It is also rich in magnesium which actively helps protect and preserve bone structure. Further, these nutrients allow the body to absorb calcium and vitamin d better when taken with other foods. Plantains, artichokes, beet greens, and assorted red, yellow, and green peppers are also acceptable alternatives that contain magnesium and potassium necessary for bone health.

Dark green veggies
Brussels sprouts, bok choy, broccoli, kale, okra, Chinese cabbage, turnip greens, collard greens, and mustard greens are rich vitamin D sources essential for calcium absorption. These veggies also boast vitamins K, C, magnesium, and potassium, all essential for bone and muscle health.

Calcium-rich foods for vegans
Vegans can turn to fortified soy/rice/oat milk, soya beans, tofu, assorted pulses, and dried fruits, including raisins, figs, and dried apricots. These foods are also rich sources of calcium and minerals that aid bone health.

Fortified foods
Breakfast cereals, fortified snacks, bread, pasta, and other similar confectionaries are alternative sources of calcium, and vitamin D. Fortified fresh fruit juices made from oranges, grapefruits, and other citrus fruits can also help supplement the necessary vitamins and minerals for bone health. Most fortified foods and beverages ensure the body absorbs bone-friendly nutrients to promote healthy growth and repair.