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About Us

OrthoArizona has 70 premier musculoskeletal specialists. The orthopedic surgeons and primary care physicians specialize in all areas of orthopedic care including sports, medicine, spine, shoulder and elbow, hand and wrist, hip and knee, foot and ankle, podiatry, trauma, industrial injuries and workers’ compensation.

Healthy Foods for Healthy Bones and Muscles

A healthy lifestyle is critical for a strong musculoskeletal and orthopedic system. While staying active is key, many forget how important your daily life’s nutritional habits can be for overall healthy bones and muscles. Here are some key nutrients you should focus on consuming in your daily diet to improve and maintain your bone and muscle strength.


Calcium is a key nutrient that helps support bone density and muscle contraction. Our bodies do not make calcium so it must be consumed through foods. You can increase your calcium intake by eating:

Dairy products

  • Milk
  • Cheeses
  • Yogurt


  • Sardines with bones
  • Salmon with bones
  • Shrimp

Leafy Greens

  • Kale
  • Spinach
  • Collards
  • Broccoli Rabe
  • Broccoli
  • Bok Choy

Vitamin D

Vitamin D is a vitamin that supports calcium absorbance. Since calcium is so critical for bone and muscle health, Vitamin D is just as critical to ensuring your body gets the calcium delivered.  Here are foods high in Vitamin D:

  • Oily Fish
  • Salmon
  • Sardines


Protein is the key provider for your body’s movement and support. Eating foods high in protein should be a daily habit. Here are some foods to keep in mind when watching your protein intake:

  • Poultry (chicken and tirkey)
  • Lean Pork Chops
  • Lean Red Meats (beef and lamb)
  • Fish
  • Eggs
  • Beans
  • Nuts and Seeds

Omega-3 Fatty Acids

Omega-3’s have been shown to prevent bone loss. They also help prevent inflammation in the joints, leading to more joint comfort. Foods that are high in Omega-3’s are:

  • Salmon
  • Mackerel
  • Tuna
  • Herring
  • Sardines


Magnesium is a mineral many of us seem to forget about. Magnesium helps support muscle relaxation and helps prevent muscle cramping and arrhythmias. Here are some things you can consume that ensure you are getting a good source of Magnesium:

  • Vegetables
  • Spinach
  • Swiss Chard
  • Edamame
  • Potatoes with skin

Overall, there are common foods that hold multiple nutrients necessary for bone and muscle health. Ensuring you are getting the proper amount of calcium, vitamin D, proteins, omega-3’s, and magnesium is key to gaining and maintaining your strength while reducing inflammation and allowing your muscles to relax from daily stress.

A daily intake of leafy greens, fish, nuts, and seeds, and healthy dairy products will help maintain a healthy bone and muscle structure in your body.

By taking these simple steps, you may achieve overall health improvement while also leading to an extended life. Implement these nutrients into your everyday diet to see significant improvements.

Speak with an Orthopedic Specialist Today

Are you suffering from bone or muscle pain? Make an appointment with one of our orthopedic specialists today to start your healing journey. OrthoArizona has nearly two dozen offices throughout the Valley, each focused on quality care, compassion, and excellent customer service. Since 1994, OrthoArizona has been dedicated to compassionate care of the highest quality.

The advice and information contained in this article is for educational purposes only and are not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational medical material.