When it comes to strong bones, there are two types of important nutrients: calcium and vitamin D. Calcium strengthens the bone and tooth structure, while vitamin D improves calcium absorption and bone growth.
These two nutrients are very important in the early years of life, but can also help you while aging. If you develop osteoporosis, a disease characterized by fragile bones, sufficient calcium and vitamin D intake can slow the development of the disease and prevent fractures.
People up to 50 years old should take 1000 milligrams of calcium and 200 IU of vitamin D per day. While over 50, they should take 1200 milligrams of calcium and 400-600 IU of vitamin D. You get these nutrients by consuming these foods that protect the bones.
