The main way to get vitamin D is to bask in the sun, but in fact, some foods can also make you easily supplement vitamin D, such as vitamin D fortified yogurt.

2. milk.

It is well known that milk is rich in calcium. Eight ounces of skim milk can provide 90 calories, but it can provide 30% of daily calcium. Choose a milk rich in vitamin D, or you can supplement two kinds of nutrition at the same time.

3. cheese.

Just because cheese is rich in calcium, it is not worth the loss, because gaining weight is not good for your bone health. Only 1.5 ounces of cheese contains more than 30% of the recommended daily amount of calcium.

4. sardines

These small fish, which often appear in cans, contain amazing vitamin D and calcium. They are delicious and can be put in pasta and salads to supplement nutrition.

5. eggs

Although eggs only contain 6% of daily vitamin D, it is the fastest and easiest way to get vitamin D, which exists in egg yolk. If you want to reduce your calorie intake, don't eat protein.

6. salmon.

Salmon is famous for its heart-healthy omega-3 fatty acids. A 3 ounce piece of salmon contains enough vitamin D to meet daily needs, so eating salmon can nourish the heart and bones at the same time.

7. spinach.

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

8. Strengthen grains.

Some fortified grains, such as whole grains, can contain 25% of your daily vitamin D. If you don't have time to cook seafood or go out to sunbathe, grains are also a delicious way to supplement vitamin D.

9.tuna.

Tuna is also a good source of vitamin D. Three ounces of canned tuna contains 154 international units of vitamin D, which is about 39% of the daily recommended intake.

10, orange juice

Freshly squeezed orange juice contains neither calcium nor vitamin D, but studies show that ascorbic acid in orange juice can promote the absorption of calcium, so nutritional fortified juice is also a healthy choice.

People's Daily Online-10 All kinds of natural foods are as nutritious as calcium tablets and beneficial to bone health.