The bones not only offer support and structure but also provide the ability to move around freely with the help of joints. Having a nutrition enriched meal regime aids in maintaining bone and joint health and reducing the occurrence of severe bone-related issues like osteoporosis and arthritis. Here is a list of foods that should be consumed and foods that should be avoided to maintain proper bone health.

1. Best and Foods for Bones and Joint Health

• Fatty Fish
  To ensure proper maintenance of bone and joint health, oily fish like tuna, salmon and sardines prove to be important as these foods come loaded with beneficial omega-3 fatty acids that aid in fighting inflammation. Furthermore, seeds like chia, flaxseeds, and nut-like walnuts prove as healthy options to add omega-3 fatty acids to your meal plan. The anti-inflammatory property of the compound even aids in improving the symptoms associated with arthritis.
• Dairy Products
  Milk and other dairy products like cheese and yogurt provide a good amount of calcium to the body. Calcium aids in maintaining proper bone and joint health and even aids in boosting blood circulation, which improves bone strength and muscle control in the body so that a condition like osteoporosis is avoided. Moreover, people can even opt for dark leafy greens and almond milk to fulfill their daily dose of calcium.
• Cruciferous Vegetables
  To boost bone and joint health, the addition of cruciferous vegetables like broccoli and cabbage is also important as these vegetables are rich in sulforaphane. The compound is accredited to obstruct enzymes that damage joint cartilage. Additionally, sulforaphane assists in lowering inflammation so that symptoms of osteoarthritis are relieved.

These foods will not only aid in boosting bone and joint health but will also contribute towards improving overall health so that disease and infections remain under check.

2. Worst Foods for Bones and Joint Health

• Processed Foods
  The presence of a high amount of sugar, trans-fat, cell-destructing free radicals, preservatives, and sodium make processed food an unhealthy option for bones and joints. This is because these foods elevate the responsiveness of the body to chemicals as well as allergens leading to severe inflammation and auto-immune responses. Additionally, this food may also include chemicals like bisphenol A and phthalates that can lead to severe weight gain, cancer, and other diseases.
• Red Meat
  The presence of high amount of protein and saturated fat in red meat leads to inflammation and damage to the joints. Additionally, red meat also comprises omega-6 fatty acids that worsen the inflammation of the body when taken in excess.
• Alcohol
  The consumption of an excessive amount of alcohol leads to a high level of cortisol in the blood leading to reduced formation of bone and increased degeneration of bones.

Keeping away from these foods will help with avoiding any form of harm to the bones and joints.