The bones dieseses and disorders like Osteoporosis, arthritis, bone fractures are constantly increasing among people of all ages. An unhealthy, unbalanced diet, no exercise, and some or the other deficiency can be a reason of  deteriorating bone health. Bone health can be taken care of by eating foods that are rich in these nutrients, and/or including health supplements in your diet if your regular diet is unable to meet the daily requirements of your body for these nutrients. The foods that you should include in your diet to keep your bones healthy are -

Orange juice

Orange juice does not have vitamin D or calcium, but the ascorbic acid in the drink can help in quick absorption of calcium provided from other foods items.

Dairy Products

Dairy products like milk, cheese, yoghurt, etc, are a great source of calcium, vitamin D and potassium. Include dairy products in your diet to ensure your bones are healthy and problems like arthritis and fractures stay away.

Fish

fishes are a great food to include in your diet if you want better bone health. Sardines and tuna fish  are rich in calcium and vitamin D, salmons are full of vitamin D, so much so that three ounces of the fish can fulfill your daily requirement of vitamin D.

Eggs

Eggs contain only 6% of the vitamin D required for your body during the day, but it gets absorbed easily in the body.

Spinach

Spinach can provide for 25% of your daily requirement of calcium and is also rich in fibre, iron and vitamin It can really help in improving your bone health.