To keep your bones in great condition, you should enrich your diet with these foods:
1. Dairy products. Milk, hard cheeses, yogurt, and cottage cheese are the main suppliers of calcium. They also contain vitamin D, which helps this element to be absorbed.
2. Greens. Spinach, celery all types of cabbage. In addition to calcium, they are rich in vitamins B, E, and PP.
3. Fish. It contains vitamin D, phosphorus, and omega-3 fatty acids, which are necessary for calcium absorption.
4. Cereals and legumes. In addition to calcium, bones and joints need magnesium, which is found in wheat bran, cereals, and beans.
Magnesium, zinc, phosphorus, manganese, and copper should also be in the diet.