Bone health is just as necessary as the overall health of the human body. It is also an accepted truth that bones need copious amounts of calcium and vitamin D to stay healthy. Healthy bones are necessary to maintain our structure and protect our internal organs. As we grow older, we should make sure that we take care of ourselves to minimize the impact of aging in our bones and other internal organs.

Here are some of the good superfoods and other foods detrimental to our bone health and development.

1. Dairy products
Milk is considered one of the best sources of calcium. If you have been drinking milk from childhood, it will help you maintain good bone health when you are older. If you are lactose intolerant, you can look for other foods rich in calcium and vitamin D.

2. Leafy greens
Apart from milk, another rich source of calcium is greens. Regular intake of green leafy vegetables can supply about one-fifth of your daily calcium requirement. You can choose from various leafy vegetables like bok choy, spinach, Swiss Chard, kale, amaranth, and turnip greens.

3. Citrus
Studies show that vitamin C plays a crucial role in preventing bone loss. Citrus fruits are excellent sources of vitamin C. Eating citrus fruits or drinking fresh juice without sugar is ideal for increasing vitamin C in your body to prevent bone degeneration. Oranges, persimmon, tangerines, grapefruit, Indian gooseberry are easily available throughout the year to meet your required nutritional needs.

4. Figs and prunes
Many fruits can supply good amounts of calcium. Figs are considered superfood of calcium as five figs can supply 90 mg of required calcium intake. Eat fresh figs during the season and dried ones during the rest of the year. Plums and prunes also help improve bone density, preventing the breakdown of bones.

5. Vitamin D
Vitamin D is as important to absorb the calcium required for bone health. Lack of vitamin D leads to bone weakness, weak legs, and a bent posture. Spending some time in the sunlight is the best. If you cannot spend time outdoors, you can increase the consumption of fatty fish like salmon and mushrooms. You can also eat fortified foods like cereals and eggs for additional vitamin D intake.

Foods to avoid
You should not only know about what to eat for good bone health, but you should also be equally conscious about what to avoid.

1. Excess salt
Salt can lead to loss of calcium through excretion. A maximum of 2,300 milligrams of salt is the ideal quantity of salt per person.

2. Excess sugar
Though sugar may not directly damage the bones, if you indulge in too much sugary food, you may lose out on other nutrients required for the body.

3. Caffeine
Avoid caffeine as it can remove calcium from bones. Avoid coffee, soda, carbonated beverages, candy, and chocolate. Limit to minimum quantities if you are unable to give them up completely.