Vitamin D
You need vitamin D to keep bones healthy and functional. We have to get vitamin D from specific sources, including sunshine. Vitamin D is extremely important to your health. Try eating foods like tuna, mackerel, salmon, fortified milk, beef liver, cheese and egg yolks.
Vitamin D can be toxic, so don’t start supplements without a doctor’s advice. You shouldn’t overdose on vitamin D from eating food.
Vitamin D protects against cancer, high blood pressure, and type I diabetes while deficit leads to soft bones.
Calcium
Calcium is extremely important if you want to grow taller. It is the base of your bones, teeth and helps maintain communication between your brain and the rest of your body. Your body uses calcium to regulate muscle contractions, so it is very important for your heart.
Your body can not efficiently absorb calcium without vitamin D.
Eat calcium rich foods like milk (often fortified with vitamin D), yogurt, nuts and seeds, beans, dark green leafy vegetables, and sardines.
