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Consuming enough calcium in your diet is the first step to attaining and maintaining healthy bones. But it’s not enough! You need vitamin D to help your body absorb calcium, in addition to several other nutrients, such as vitamin C, phosphorous, magnesium, zinc and proteins, which help deposit calcium into your bones and make them stronger and healthier.

How do you manage to get all these bone-building nutrients? A balanced diet should include 3 servings of milk and dairy, as well as a variety of foods from other food groups; (grains, vegetables, fruits, meat and legumes and healthy fats). As for vitamin D, you can get it through casual exposure to sunlight for around 15 minutes 3 times in a week or by drinking vitamin-D fortified milk.

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