What to eat can promote bone growth

1. Yogurt.

The main way to get vitamin D is by exposure to sunlight, but the truth is that certain foods make it just as easy to get vitamin D, like vitamin D-fortified yogurt.

2. Milk.

We all know that milk is rich in calcium, and an 8-ounce serving of skim milk provides 90 calories but 30 percent of your daily calcium needs. Choosing a milk rich in vitamin D also provides both nutrients.

3. Cheese.

Overconsuming cheese just because it's rich in calcium is not worth it, as the added weight will do nothing for your bone health. Just 1.5 ounces of cheese contains more than 30 percent of the recommended daily amount of calcium.

4. Sardines.

These little fish, often found inside cans, are surprisingly high in vitamin D and calcium. They're flavorful and delicious, and can be put in pasta and salads for an easy nutrient boost.

5. Eggs.

While eggs contain only 6 percent of your daily vitamin D requirement, they are the quickest and easiest way to get it. Vitamin D is found in egg yolks, so if you want to cut down on calories, then don't eat the whites.

6. Salmon.

Salmon is known for being rich in heart-healthy omega-3 fatty acids, and a 3-ounce piece of salmon contains enough vitamin D to still meet your daily needs, so eat salmon and replenish your heart and bones at the same time.

7. Spinach.

If you don't eat dairy, spinach may be the best way for you to get calcium. One cup of cooked spinach contains 25 percent of your daily calcium needs, and spinach is also rich in dietary fiber, iron and vitamin A.

8. Fortified grains.

Certain fortified grains, like whole grains, can contain 25 percent of your daily vitamin D needs. If you don't have time to cook seafood or get out in the sun, grains can be a tasty way to get your vitamin D fix.

9. Tuna.

Tuna is also a good source of vitamin D. Three-ounce cans of tuna contain 154 international units of vitamin D, which is about 39 percent of the recommended daily intake.

10, orange juice.

Fresh-squeezed orange juice contains neither calcium nor vitamin D. But studies have shown that ascorbic acid in orange juice can boost calcium absorption, so the nutritionally fortified juice is also a healthy choice.

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