A healthy musculoskeletal system is important for everyone as the system is continuously tested by stress and exercise. Incorporate these nutrients into your diet to improve your musculoskeletal health.
 
Essential Fatty Acids:
The essential fatty acids Omega-3, Omega-6 and Omega-9 directly affect cellular, cognitive and kidney function.  Their anti-inflammatory effect on the body helps keep joints healthy, reduce pain and swelling.  They have also been found to be beneficial in dealing with depression, stress, arthritis and menopause.  Foods rich in Omega-3 fatty acids include: salmon, sardines, tuna and other cold water fish; nuts and seeds, notably flaxseeds, hemp seeds and walnuts; and winter squash.

Water:
The average adult is comprised of 50 to 65 percent water.  Not getting enough water can affect the ability of the body's cells to function properly.   Water increases the circulation of oxygen and nutrients throughout the body and helps eliminate waste. Keeping your body well-hydrated can help your musculoskeletal system function better.

Vitamin C:
Essential for the formation of collagen, Vitamin C is a major component of all connective tissues and essential to the musculoskeletal system. Correct levels of vitamin C help to combat stress, build the immune system, and reduce swelling.   Vitamin C is found in a variety of fresh fruits and vegetables including citrus fruits, green vegetables, tomatoes and berries.

Vitamin D:
Vitamin D aids in the absorption of calcium, helping to form and maintain a strong musculoskeletal system. Found in fish, eggs, fortified milk, and cod liver oil, vitamin D can also be synthesized by the skin when exposed to ultraviolet B (UVB) rays from the sun.   As little as 10 minutes is thought to be enough to prevent deficiencies.