Your bones form the scaffolding which holds your body together, protects your internal organs, and plays a central role in almost any kind of movement. It is important to have healthy bones and joints throughout your life else you miss out on the benefits of an active lifestyle.

As you become older, you may develop arthritis, osteoporosis or have an injury leading to bone fracture or dislocation. People involved in rigorous sports or other physical activities are also prone to bone and joint injuries.

A proper diet is a must to maintain a healthy weight and keep your bones and joints in the good condition. To ensure your bones and joints stay healthy and nourished throughout, include the following in your daily diet:

• Calcium : Include broccoli, milk, yogurt, figs, kale and fortified foods like almond milk or soy as they are rich in calcium and strengthen your bones.
• Vitamin D : Getting 10-20 minutes of sunlight every day allows your body synthesize vitamin D. It helps in the absorption of calcium from the food you eat and keeps your bones and joints healthy. Dairy products including milk and curd, cereals, almond and soy milk are rich in vitamin D so don’t forget to include these in your diet as well. Vitamin D tablets can also be taken based on your doctor’s recommendations.
• Vitamin C : Vitamin C acts as an antioxidant and fights free radicals that cause joint degeneration. Eating foods rich in vitamin C like oranges, red and green peppers, grapefruits, papaya, strawberries and pineapples would boost your joint health.
• Garlic : Try to add garlic in your dishes. Garlic contains a special chemical called diallyl disulfide which helps fight numerous diseases including arthritis and helps ease your joint discomfort.
• Turmeric : The benefits of turmeric have been well documented by research studies. It contains curcumin which keeps joint inflammation at bay and is beneficial for people affected with chronic joint inflammation. Try adding turmeric more often to your recipes to better control arthritic joint pains.
• Omega 3 fatty acids : Joint inflammation can be kept under control by including omega 3 fatty acids in your diet. Fishes like tuna, salmon, and mackerel are rich in omega-3 fatty acids and help fight inflammation.

Planning your meals with a balance of the above-mentioned nutrients will help keep your bones and joints healthy.