What do Bones do?

They provide structure, lets us to move in

certain ways, and protect our organs!

What do Joints do?

They allow us to move our toes, fingers, legs,

arms, and back FREELY!

FUN FACT: Health joints help with mobility! That is why it is important to exercise.

There are many ways in which you

can get all the nutrients that your

body needs to keep strong

and health bones and joints.

There are certain foods that

can go along with each nutrient:

-Copper

-Vitamin E

-Vitamin A

-Vitamin C

-Phosphorus

-Beta-carotene

-Calcium

Nutrients - a substance that is needed for healthy growth, development, and functioning.

Copper is an essential mineral our body needs to have strong bones. It may also help with your heart!

Some food that are high copper include:

-Lobster

-Mushrooms

-Clams

-Nuts

Minerals- help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions 

Vitamin E is a fat-soluble vitamin and is an antioxidant. It may also help bone health and strength bone mass!

Some food that are high in Vitamin E includes:

-Leafy Greens

-Nuts: almonds and sunflower

seeds

Fat-soluble Vitamin- A vitamin that can dissolve in fats and oils.

Antioxidant- are vitamins and other nutrients that help protect your cells from the damaging effects of free radicals

Vitamin A is an mineral that is essential to have strong eyesight and bones.

Some foods that contain Vitamins A includes:

-Milk

-Orange fruits and veggies

-leafy green veggies

FUN FACT- Vitamin K can also help with eyesight and help reduce arthritis

Vitamin C is important for keeping body tissues, such as gums, bones, and blood vessels in good shape.

Some foods that are rich in Vitamin C:

-Citrus fruits, oranges, lemons, grapefruit

-Cantaloupe

-Strawberries

-Tomatoes

-Broccoli

-Kiwi

Phosphorus is a macromineral , which means your body needs an large amount to function properly. It is a mineral that helps build strong bones and teeth.

Some food that are rich in phosphorus are:

-Nuts

-beans

-Whole grains

Macromineral-Macro means "large" in Greek (and your body needs larger amounts of macrominerals than trace minerals)

FUN FACT- The Great Northern variety is the top source

Beta-carotene is an isomer of carotene that is found in dark green and dark yellow fruits and vegetables.

Isomer- a compound that exists in forms having different arrangements of atoms but the same molecular weight

Calcium is the top macromineral when it comes to your bones. This mineral help build strong bones and strong teeth! THE MOST IMPORTANT MINERAL!

Some food that is rice is calcium are:

-Dairy products

-leafy green veggies

-calcium fortified foods

Regular exercise and a healthy can help bone and joint health!

So get all of those vitamins and minerals and you are on your way to a healthy life!

FUN FACT- Blueberries can hep strengthen bones!

Recipes

(All recipes require parental help)

Tbsp- tablespoon

Tsp- teaspoon