1, protein: protein in tofu, bean curd, plain soybean milk, eggs and other foods, soybean milk is the cheapest, most effective and best absorbed source of protein; A small amount of meat

2, a lot of vitamins: eat more fruits, especially sour and sweet fruits contain more vitamin C.

3. Calcium: Fish, beans, eggs and milk all contain calcium. Personally, I think the best calcium comes from shrimp skin, which is economical and easy to absorb. In addition, add more magnesium, because without magnesium's participation and guidance, when calcium is added too much, it is easy to get stones and hyperosteogeny, and vegetables that are easy to shelve, such as celery and rape, will turn from green to yellow. Preferably for external use. It's faster this way.