The bones form the primary support system of the body as they impart structure and movement, and provide protection. They further assist in storing important minerals, safeguarding the heart, brain as well as other organs against any injury. The proper maintenance of bone and joint health requires including various superfoods and eliminating certain foods from the diet to prevent bone-related disorders. Here’s a list of few of them.

1. Best Foods for Bone Health
These five foods do wonders for the bones and joints:

• Greens
  The inclusion of dark green leafy vegetables like kale, mustard greens, and more as part of the diet plays a significant role in ensuring better bone and joint health. This is due to the fact that these leafy vegetables contain large amounts of calcium and Vitamins that prevent the bone from depletion.
• Chicken and Fish
  Certain fish like tuna and salmon are accredited for their high Vitamin D and omega-3 fatty acids content that assists in processing calcium along the body and safeguarding bones. Additionally, the inclusion of lean meats like chicken ensures a good amount of protein in the body leading to better tissue growth and bone density.
• Dairy
  The consumption of dairy items like cheese, yogurt, and milk also helps in safeguarding bone and joint health, as these foods come rich in calcium as well as fat. Furthermore, the addition of only a few servings each day of these dairy products is known to boost calcium levels in a significant manner.
• Nuts
  Several types of dry fruits like almonds, pistachios, raisins prove as a rich source of nutrients like calcium, healthy fats, protein as well as magnesium. Adding a handful of these nuts to the daily diet aids in better management of bone and joint health.
• Beans
  Legumes are known to be a rich source of magnesium, fiber, calcium, and other nutrients, but these also contain materials like phytates which prevent the body from absorbing calcium. To counteract the problem and enjoy legumes, it is advisable to soak the legumes beforehand for few hours before cooking as it will aid in lowering the phytate level.

2. Worst Foods for Bone Health
These two foods are known for making bones brittle:

• Caffeine
  Sipping on loads of tea, coffee, and other caffeinated products cause bone depletion as caffeine is known to drain away calcium from bones and prevent its absorption.
• Processed Foods
  Packaged and processed foods contain large amounts of salts and preservatives that lead to poor absorption of calcium in the body and bone thinning. Limiting the amount of salt to the prescribed range and reducing the consumption of such foods will prove beneficial in achieving a sturdy skeleton.

In conclusion, keeping bone and joint health at its optimum requires having a combination of a low salt diet with fresh grains, fruits, and vegetables.