Delicious smoothies are a fun way to help you manage almost any health issue. Many people are concerned about bone health because they suffer from joint pain caused by arthritis, old injuries, autoimmune disorders, and other conditions. Your healthcare provider will advise you on the best ways to maintain your health, but here are a few enjoyable suggestions that directly involve bone health and pain:

1. Dried figs

A good bone-strengthening fruit is the fig, another plant enjoyed by people for thousands of years. Although you can eat them fresh or dried, dried figs are available year around and easy to find. Not only are they rich in calcium but they also contain other nutrients beneficial for your bones including magnesium.

2. Fish oils

For many years children were accustomed to being fed a spoonful of cod liver oil each day regardless of its strong, peculiar odor. Rich in vitamin D, it aided in the absorption of calcium and magnesium to ensure strong bone growth. Today, other fish oils are recommended by many health care practitioners for omega-3 fatty acids; two types, EPA and DHA, are being studied for their apparent anti-inflammatory properties, specifically reducing swelling and pain, well-known to sufferers of arthritis. Cod liver oil is not used the same way oils from other fish are used but those from cold ocean water seem to be the most helpful in bone and joint health, especially preserving joint function and reducing pain. Although some people find the taste objectionable, with a slurp of your smoothie before and after, you won’t even notice.

3. Plain yogurt

Yogurt without added ingredients provides much-needed calcium and vitamin D that your body needs on an ongoing basis to build and repair your bones. It also contains probiotics that aid your immune system in your intestines to fight inflammation. You can expect to hear more and more about the damage that unchecked inflammation can wreak on your body in all kinds of ways, including joint pain. Yogurt makes an excellent base for sweet or savory smoothie recipes.

4. Flaxseed

Flaxseed has been consumed for food and medicine over 7,000 years. Scientists are actively studying this ancient plant to learn more about its many benefits. It is a rich source of calcium, fiber, and omega-3 fatty acids, all essential for good health. This grain is also high in ALA and lignans, both known antioxidants that reduce inflammatory reactions. Since whole seeds often pass undigested through the intestines, they’re more effective when ground to a fine meal. One or two tablespoons daily is the suggested amount, stirred into stews, gravies, baked items, and, of course, smoothies.

4. Dark greens

Spinach and other leafy greens such as kale, collards, turnip greens, and Chinese cabbage are extremely healthful for you. Whether you prefer dark greens or spinach cooked or raw, they’ll provide an ample amount of calcium, magnesium, and other vitamins and minerals. Most nutritionists recommend that you eat a wide variety of foods to promote good absorption of vital nutrients. Several kinds of greens contain significant amounts of vitamin K, necessary for bone-building. Since vitamin K also affects your body’s blood clotting process, ask your doctor if you need to restrict your intake, especially if you are taking blood-thinning drugs.

Talk to other smoothie fans for ideas how to make your smoothie creations something to look forward to each day as you treat your tummy at the same time you treat your bones.