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Bones are a component of your skeletal system, which help you in movement. Bones are of different forms in different parts of the body, but all bones have common requirements in terms of nutrition.

Some of the specifics of nutrition for healthy bones are as follows:

• Calcium is the most important component and mineral required for healthy bones. It also plays a vital role in blood clotting, maintaining teeth health and muscle contraction. An average adult male needs 12000mg of calcium per day while an average female requires 1000mg of the mineral per day. The foods that are rich in calcium are milk, yogurt (plain or frozen), cheese, soy foods like soy milk and tofu, canned foods like canned sardines and canned salmons, dark green leafy vegetables like spinach and broccoli, dried beans, cabbage, turnip greens, kale and dandelion greens. Nuts like peanuts, almonds, walnuts and sesame seeds are rich sources of calcium. Other foods rich in calcium content are orange juice, soya beans cranberry juice, peanut butter, navy beans, figs, Brussels sprouts, lima beans and white beans.
• The foods that promote the absorption of the essential mineral for bone health – that is, calcium, include foods rich in Vitamin D. Vitamin D is generally formed in the human body by exposure of an intestinal fat called ergosterol to sunlight. As such, Vitamin D rich foods are few, some of which are Mackerel, margarine, eggs, tuna fish, cod liver oil, milk and beef.
• Vitamin B12 is also instrumental in promoting the state of bones and as such, must be consumed in daily diet. The major sources of Vitamin B12 are pork, turkey, oyster, condensed milk and lamb.
• Another mineral that is essential for bone health is iron. Foods rich in iron content are cinnamon, bran wheat, soya flour, lentils, cashew nuts,, apricots, hazel nuts, red kidney beans, malt bread, liquorice, paprika, thyme ground and oats.
• Phosphorus is another mineral that is essential to maintain healthy skeletal system. As such, you must include phosphorus rich foods like sunflower deeds, poultry, whole wheat bread, wheat germ, roe, liver, potato, halibut fish, garlic, chicken, Brazil nuts and dairy products.
• It is recommended that you maintain the fluid balance in your body so as to maintain the health of the entire skeletal system, including bones. You must consume a lot of water so as to hydrate your body.

These are some of the nutrient inclusions so as to maintain and retain healthy bones.