Calcium is the building block of our bones and importantly something we can only get through food. Thinking you should up your milk intake? Or perhaps ‘add a dollop of Daisy’ to your Fajita night?


Probably a good call. According to the National Osteoporosis Foundation, too many of us fall short of getting enough of the right nutrients every day which can cause low bone density, bone loss and even broken bones.


Increasing your calcium intake is a great idea, but make sure you’re getting enough Vitamin D too. Without it, your body can’t absorb calcium from your diet. So, both vitamin D and calcium work together to build strong bones and prevent bone diseases like osteoporosis. Go team, go!


Cool fact: your body can actually convert sunlight into vitamin D when it touches your skin. Mind = blown. How much depends on your skin and where you live. If you’re fair skinned you might only need 15 minutes in the sun to get your daily intake, but if you have darker skin it might be an hour. But be careful as too much sun exposure increases your risk of skin cancer. So, once you’ve got your daily dose, head to the shade or slap on that sunscreen.


Looking for ways to add calcium and vitamin D to your diet? We’ve got ya covered.



 Vitamin D

- Dairy (yogurt, milk, cheese)

- Sunlight

- Fortified orange juice and cereal

- Egg yolks

- Broccoli

- Salmon, tuna, makeral

- Turnip greens

- Cheese

- Baked beans, soybeans, tofu

- Fortified milk, cereal and orange juice


If you think you’re not getting enough of either of these super star nutrients from food and are considering adding a supplement, make sure to talk to your doctor first!


You only get one set of bones, so treat ‘em right!