10 Foods For Strong Bones


Beautiful black woman drinking milk which helps reduce endometriosis

Milk enriched with omega 3 helps reduce the risk of endometriosis

(BlackDoctor.org) — When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth.

These nutrients are important early in life, but they may also help as you age. If you develop osteoporosis, a disease characterized by brittle and breaking bones, getting plenty of calcium and vitamin D may slow the disease and prevent fractures.

Adults up to age 50 should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of calcium and 400 to 600 IU of vitamin D. Get these nutrients by trying these 10 foods for healthy bones.


Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D.