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Best for Bones Food

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The Deal with Vitamin D

Salmon filet with salad on a plate

You've probably heard your entire life that milk is good for your bones. It's true, but not just because of the calcium. Your bones can't do their job with calcium alone. They need vitamin D too. Vitamin D actually helps your bones use the calcium you get from foods like yogurt, cheese, fortified orange juice, or almonds.

Lots of foods have calcium, but vitamin D is harder to find.

Foods with vitamin D include:

  • Fortified milk
  • Canned tuna
  • Salmon
  • Fortified yogurt
  • Fortified cereal

Check out the chart to see more foods fortified with vitamin D. (Not all brands are fortified with vitamin D, so check How to Read Food Labels to make sure.) You can also get vitamin D from sunlight.

Girls ages 9-18 need 600 international units (IU) of vitamin D every day.

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