Seth Kutch

When it comes to getting healthy bones, calcium and vitamin d come into play. Calcium supports your bone and teeth structure and vitamin d improves calcium absorption and bone growth.

Here is a list of foods that will help your bones growth:

Yogurt-  yogurt is filled with vitamin d and while not only giving your bones a helping hand, it can give your stomach a helping hand to get smaller.

Milk- 8oz of milk everyday will provide you 30% of your daily dose of calcium

Cheese-  1.5 ounces of cheese will also give you 30% of your daily value of calcium

Sardines- A whole package of calcium and vitamin d.

Eggs- They only contain 6 percent of your daily vitamin d but they are a quick and easy way to get it.

Salmon- 3 ounce piece of salmon will give you 100% percent of your daily need of vitamin d. Salmon is also great for your heart.

Spinach- Once cup of cooked spinach contains almost 25% of the daily calcium, plus fiber,iron, and vitamin a needed

Fortified cereal- total whole grain and wheat’s contain up to 25% of your daily needed

Tuna- Great source of vitamin d. Three ounces of canned tuna contains 39% of your daily needed dose of sunshine vitamin

Orange juice- The ascorbic acid will help with calcium absorption.

Collard greens- Full of calcium. one cup will give you 25% of your daily dose of calcium

It is important to give your bones as much supplements and healthy foods as possible because it has a tremendous effect of the growth of the bone and the density of the bone.