The human skeleton consists of both fused and individual bones supported and supplemented by ligaments, tendons, muscles and cartilage.  It serves as a scaffold which supports organs, anchors muscles and protects organs such as the brain, lungs and heart.  The biggest bone in the body is the femur in the upper leg, and the smallest is the stapes bone in the middle ear.  In an adult, the skeleton comprises around 14% of the total body weight and half of this weight is water.

When we are young we don’t give much thought to this skeletal system, but the older we get we are reminded of its importance.  Here is a list of the bone-building vitamins and where we can find them in our foods.

Calcium

Dark leafy greens, sardines, salmon, turnip greens, collards, dairy and cabbage

Magnesium

Brown rice, beans, corn, dark green vegetables, whole grain cereals, nuts

Vitamin D

Fortified milk, egg yolks, saltwater fish, cod liver oil

Vitamin K

Broccoli, brussel sprouts, cauliflower, eggs, chickpeas

Boron

Raisins, prunes, nuts, apples, cabbage, grapes, cherries, peaches, pears

Silicon

Asparagus, cabbage, lettuce, olives, radishes, whole grains

Zinc

Nuts, oats, oysters, peanuts, pecans, pumpkin seeds, rye

Folic Acid

Beans, green vegetables, citrus fruits, wheat germ

Manganese

Black tea, whole grains, nuts, seeds, red meat

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