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There are two important nutrients which is essential for building healthy or strong bones i.e vitamin D and calcium. Vitamin D helpful for improving the calcium absorption of your bones and also improves growth of bones. And calcium is helpful for supporting the teeth and bone structure. If you have osteoporosis, it is a diseases and causes breaking and brittle your bones. If you consume plenty of vitamin D and calcium, it may essential for preventing your any fractures and also reduces the disease.

Yogurt:
You should exposure to sunlight for getting vitamin D and also the certain food such as yogurt which is strengthened with vitamin D and calcium. You should need to consume one cup of yogurt , a plain yogurt may contain 20% of vitamin D and 30% of calcium.

Salmon and Tuna:
Salmon has plenty of omega-3 fatty acids. The 3-ounce part of salmon contains 100% of vitamin D so eat it to have healthy heart and bones. Also there is another fatty fish i.e tuna, it is rich in vitamin D. Take three ounces of tuna contains 39% of vitamin D in your daily diet.

Cheese:
It is full of calcium but it doesn’t means you need to eat in excess amount. Just eat 1.5 ounces of cheese which contains 30% of calcium. It also contains vitamin D but in very small amount.

Milk:
It is one of the best option to promote healthy and strong bones. It has rich level of protein, calcium and also it contains vitamin A and D.So take one cup of milk daily which contains 300mg of calcium.

Spinach:
It is a leafy vegetable which contains calcium and also fiber, vitamin A and iron. One cup of cooked spinach have 25% of your daily calcium. It is best option for vegetarians so eat it to improve the health of your bones.