Our muscles deteriorate and our bones grow more brittle as we age, but maintaining bone and muscular strength now can assist. Your body requires calcium and vitamin D as two essential minerals for strong bones. Vitamin D enhances bone growth and aids in the body’s absorption of calcium, which is the mineral responsible for fortifying teeth and bones. Adults ought to consume 200 international units (IUs) of vitamin D and 1,000 milligrams of calcium daily. Increase your daily intake of calcium to 1,200 mg and vitamin D to 400–600 IUs if you are over 50. Although it is possible to obtain calcium and vitamin D through supplements, it is preferable to obtain them through a natural diet. yogurt. The majority of yogurts are fortified with vitamin D, and depending on the brand, yogurt may provide up to 30% of your recommended daily intake of calcium. milk. Many adults don’t drink milk, despite it being a mainstay in children’s diets. Thirty percent of your daily calcium intake can be obtained from an eight-ounce glass of fat-free milk. Purchase milk that has been supplemented with vitamin D to reap additional advantages. Tuna with salmon. Salmon is beneficial not only for your heart but also for your bones! Sockeye salmon, in only three ounces, has more vitamin D in food than you need in a day. Although it doesn’t contain as much as salmon, tuna is still a fantastic source of vitamin D.
