building of strong bones. eating about half a cup of cabbage every day gives you as much calcium as a glass of milk.
you can get your daily supplement of vitamin d from salmon. salmon has a high fat content and thus considered an excellent source of vitamin d. one serving of salmon can take care of your vitamin d intake for the day. tuna and mackerel are also said to be rich in vitamin d and a good addition to your daily diet.
orange juice, egg yolk and mushrooms too are rich in vitamin d. having a glass of orange juice or having a whole egg can take care of you 