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1)Get some sunshine. Vitamin D helps your body absorb and maintain calcium.  2)Eat more greens. 3)Lift heavy to build strong. 4)Incorporate omegas 5)Nosh on nuts.

Phosphorus,Magnesium and Vitamin K. Necessary for bone formation and mineralization, Vitamin K also is important for blood clotting, and may assist in channeling calcium directly to the bone rather than the blood vessels.

When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth. These nutrients are important early in life, but they may also help as you age.

1. Dairy products: milk, yogurt, cheese and calcium-fortified cottage cheese. 2. Green leafy vegetables: broccoli, kale, collard greens, dried figs, turnip greens, and mustard greens. 3. Fish: canned salmon and sardines with the bones. 4. Nuts: almonds and Brazil nuts.

Weight-bearing physical activity causes new bone tissue to form, and this makes bones stronger. Swimming and bicycling are not weight-bearing activities, so they do not directly help build bones. But swimming and bicycling do help build strong muscles, and having strong muscles helps build strong bones.

Calcium is a mineral that helps bones stay strong. Our bodies continually remove small amounts of calcium from our bones and replace it with new calcium, a bone"remodeling" process. If the body removes more calcium from bones than it replaces, they slowly become weaker and more prone to breaking.