Vitamin D plays an important role in protecting your bones and your body requires it to absorb calcium. Children need vitamin D to build strong bones, and adults need it to keep their bones strong and healthy. Lack of Vitamin D causes low bone density and brittle bones as you age. There are three ways to get vitamin D; Sunlight, fatty fish (eg. Tuna, mackerel, salmon) or vitamin D fortified foods and supplements.

  Calcium is a mineral that is essential for life. Calcium helps our blood clot, nerves send messages and muscle mass settlement. About 99% of the calcium in our bodies is in our bones and enamel. Every day, we lose calcium through our pores and skin, nails, hair, sweat, urine and faeces, but our bodies cannot produce new calcium. That is why it is crucial to attempt to get calcium from the food we devour. When we do not get enough calcium for our body’s desires, it is taken from our bones. Food is the main supply of calcium. Dairy merchandise, including low-fat and non-fat milk, yoghurt and cheese are high in calcium. Certain greens and different meals contain calcium in smaller quantities.