Calcium rich naturally available foods are milk,curds, egg, nuts like almond &walnut, vegetables like green leaves , barcoli,
Vitamin D will get from sunlight exposure and calcium turnover will improve if you do minimal exercises
good balanced diet providing adequate quantum of minerals, vitamins. in addition carbohydrate 60% protein 35% and fat5% should form your daily intake. generalised weakness points more towards vitamin deficiency ...b12 and d vitamins are to be checked... cereals pulses greens along with dairy products... occasional fish(nonvegitereans only) should help... but the work up for any deficiency is indicated in your case
Hi, food which is rich in calcium such as milk,cheese,yoghurt,fortified grains and cdreals,sardines are examples. in addition to calcium rich food you also need vitamin D and adequate sunlight to prevent weak bones. You should not be having weak bones at this age though
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