Being a female puts you at greater risk for osteoporosis. Getting enough calcium and vitamin D in the diet is not only important for bone health but also things like blood clotting and nerve/muscle function.

Calcium consumption needs vitamin D to be absorbed properly, without vitamin D, your calcium could be going to waste. Sunlight is usually the main form of vitamin D for many people. If sun exposure isn’t a guarantee for you or the risks of sun exposure worry you, you can get vitamin D elsewhere.

Other sources of vitamin D:

• Vitamin D- fortified milk
• Salmon, tuna, mackerel
• Egg yolks
• Beef liver
• Cheese

Great sources of calcium:

• Broccoli
• Yogurt
• Milk
• Collard Greens
• Cheese
• Kale
• Edamame
• Salmon
• Figs