How to keep bones and joints healthy?

Bones and joints forms the skeleton which gives shape and definition to the body. So it is very important to have healthy bones and joints.

Weak bones leads to many problems like arthritis, osteoporosis etc. This article provides information about how to increase bone and joint strength, which foods to add in the diet. So if you are one of the people who have weak bones then keep on reading.

How to keep bones and joints healthy?

If you want strong and healthy bones then there are some things you need to keep in check. First you have to ensure that your diet contains all the vitamins and minerals required for healthy bones. Diet is most important for a healthy body. Also you need to avoid some foods if you are consuming them on a daily basis.

Food for strong bones and joints:

1. Calcium:

Calcium is the most essential mineral for bones and teeth. Your body need approximately 1200mg calcium everyday to maintain healthy bones. Calcium deficiency results in low bone density resulting in soft and weak bones.

If your diet is deficient in calcium then your body withdraws calcium from the bones to meet its needs.

Source: Low fat dairy products (milk, yogurt, paneer), green leafy vegetables, cereals

2. Vitamin D:

Vitamin D helps the body in calcium absorption. If you have vitamin D deficiency then your body will not be able to absorb calcium properly.

Source: Fish (tuna, salmon etc), milk, eggs, yogurt

3. Vitamin C:

Vitamin C helps in keeping the cartilage healthy.  Cartilage forms the cushion between two joints. Your joints starts to pain when the cartilage tissues are not healthy. So it is important to add Vitamin C in the diet as it repairs the cartilage tissues and keeps the cartilage healthy.

Sources: Lemon, orange, pineapple, mango, tomatoes, gooseberry

4. Vitamin K:

Vitamin K plays an important role in increasing the bone density.

Source: Green leafy vegetables, meat, cheese, eggs

Foods to avoid:


Sodium is present in almost all the foods. Sodium elevates the excretion of calcium in the from of urine. High sodium also makes kidneys to hold water instead of flushing it which causes water accumulation in the joints.

So, you have to keep your sodium intake in limit. Daily recommended sodium intake range is 2400 mg – 3000 mg. So you have to keep your sodium consumption within this range.

High sodium intake can be offset by increasing the calcium and potassium intake in our diet.

2. Caffeine:

Almost all the drinks available in the market have caffeine in them like pepsi, coca-cola, soft drinks, coffee, tea.

Caffeine daily limit is around 300mg and if you have joint problems then keep it around 150mg. Caffeine hinders with calcium absorption and results in fragile bones. So it is very important is keep caffeine in limit.

3. Alcohol:

Keep the alcohol intake in moderation as alcohol hinders with the absorption of vitamins and minerals. Alcohol also leads to low bone density.

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See Also: How much protein do you need per day?

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