• Milk is naturally a good source of calcium.
  • Vitamin D is also often added to milk.
  • Both these nutrients help build strong bones.
  • Osteoporosis is a disease in which bones lose mass and become more fragile than they should be.
  • It is recommended that teenagers get 1300 mg of calcium every day.
  • You can also get vitamin D from foods.
  • Fish is naturally rich in vitamin D. In the United States, vitamin D is added to other foods, including milk, soy milk, and breakfast cereals.
  • Teenagers are recommended to get 5 micrograms (200 IU) of vitamin D each day.
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