Our bones are one of the strongest parts of our body. However, wear and tear, diseases, and vitamin deficiencies can weaken them eventually. Apart from medication and exercises, we can also include a proper food to supply the nutrition required to strengthen bones and joints. Some vital nutrients that can strengthen our bones are calcium, magnesium and Vitamin D.

What Should One Have to Increase Bone and Joint Health?
Smoothies are a great way to supply good quantities of the required nutrition for bones. They are tasty, easy to make, and effective in improving bone strength.

Ingredients Good for Bones
Bones are living tissue capable of repair from the damage of wear and tear and injury. As we grow, our bodies cannot absorb calcium effectively, and we need to supplement this through diet and supplements. Smoothies made with calcium-rich ingredients combined with other items rich in minerals and vitamins can help prevent bone decay or damage. Fresh fruits, vegetables, nuts and seeds are rich in antioxidants. Including them in the diet of children and adults can supply enough calcium in the bloodstream, which is crucial for preserving bone and joint structure. Some ingredients that are great sources of calcium and other nutrients for bones are:

1. Bananas
Bananas are ideal for smoothies. They can supply potassium, which reduces bone break-down and can also increase bone formation for women post-menopause.

2. Prunes
Prunes contain boron, which is a nutrient that can build bones.

3. Sesame seeds
It is one of the richest plant-based sources of calcium.

4. Greens
They are rich in calcium, magnesium, and Vitamin K, all of which are crucial for bone health.

5. Beetroots
Beetroots are packed with calcium, magnesium, phosphorus, and fiber, contributing to good bone health.

6. Fortified milk
Fortified milk can supply proteins, calcium, and Vitamin D to our body.

You can also add fruits in season, like berries and nuts, for added taste and nutrition.

5 Smoothie Recipes for Bone and Joint Health

1. Berry zucchini smoothie
Combine ¼ cup of blueberries and blackberries along with a cup of zucchini, ½ cup of yogurt, and ½ cup of water. Whiz them in a blender till you achieve the required consistency.

2. Greens and fruits smoothie
Combine eight fl. oz fat-free milk, ½ cup of non-fat Greek yogurt, ½ cup collard greens, ½ cup medium banana, ½ cup medium orange, three medium strawberries, and one tablespoon of sesame seeds and blend till smooth.

3. Prune cacao smoothie
Combine one tablespoon of cacao, two tablespoons of peanut butter, ½ cup coconut milk, one small frozen banana, 3 or 4 prunes, one tablespoon of coconut flakes. Add them to a blender and make a smoothie. You can add cinnamon for additional flavor.

4. Beet and peach smoothie
Blend ½ beetroot, ¾ cup raspberries, one small peach, 1 cup milk and two teaspoons of honey to a smoothie consistency and drink fresh or cold.

5. Orange smoothie
Blend one medium frozen banana, ½ cup plain yogurt, ½ cup orange juice, two teaspoons vanilla extract, orange zest to taste, segments of 1 orange, one tablespoon ground flaxseed, and sweetener to taste (honey or maple syrup). You can have this first thing in the morning or after a workout.