minerals for body

The food that you eat can affect your bones. Learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health will help you make healthier food choices every day. Use the chart below for examples of the different types of food you should be eating every day.

If you eat a well-balanced diet with plenty of dairy, fish, fruits and vegetables, you should get enough of the nutrients you need every day, but if you're not getting the recommended amount from food alone, you may need to complement your diet by taking multivitamins or supplements.  

Good-for-Your-Bones Foods

Food	Nutrient
Dairy products such as low-fat and non-fat milk, yogurt and cheese	Calcium. Some dairy products are fortified with Vitamin D.
Fish
Canned sardines and salmon (with bones)	Calcium
Fatty varieties such as salmon, mackerel, tuna and sardines	Vitamin D
Fruits and vegetables
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli.	Calcium
Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins.	Magnesium
Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes.	Potassium
Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples.	Vitamin C
Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts.	Vitamin K
Fortified Foods
Calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads.	Calcium, Vitamin D

 Most important thing to concern that the type of food we take has phytochremical because without phytochemical food cant be sufficient to produce immune in our body.