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1. Vitamin D
Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and many other biological effects vitamin d range normal and more.
Foods with vitamin D
- fatty fish
- egg yolks
- fortified foods like milk,
- juice,
- and cereal
2. Magnesium
- Magnesium is a chemical element with the symbol Mg and atomic number 12.
- Magnesium is an essential nutrient, which means that we must get it from food or supplements. Lerman notes that magnesium is best known for being important to our bone health and energy production.
- magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran.
3. Calcium
Calcium is a chemical element with the symbol Ca and atomic number 20.
Foods with calcium
- fortified cereals
- milk, cheese, and yogurt
- salty fish
- broccoli and kale
- nuts and nut butters
- beans and lentils
4. Zinc
Zinc is a chemical element with the symbol Zn and atomic number 30.
Foods with zinc
- oysters
- grass-fed beef
- pumpkin seeds
- spinach
- organ meats
- tahini
- sardines
- brown rice
- wheat germ
- tempeh
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