How to make bones stronger

Vitamin D

The bones can not absorb calcium without the presence of vitamin D. Research conducted with the participation of over 16 000 women, found that women who consumed 500 IU (12.5μg) vitamin D a day reduces the risk of hip fractures by 40%.

Sources of Vitamin D:

100g salmon = 360 IU (9μg)

50g sardines = 250 IU (6.2μg)

115g shrimp = 172 IU (4.3μg)