What Are The Benefits Of Vitamin D?

1  It is crucial for the absorption and metabolism of calcium and phosphorous, which have various functions, especially the maintenance of healthy bones.
2  It is an immune system regulator. 
3  It may be an important way to arm the immune system against disorders like the common cold.

Calcium rich foods for bone healthy diet

Calcium helps you lose weight, studies show. "Really exciting research shows that if you get three servings of dairy daily, you're not only preventing osteoporosis, but you're enhancing weight loss," says WebMD Weight Loss Clinic dietitian Kathleen Zelman, MPH, RD, LD.

 Some of the top calcium-rich foods are:

Milk

Milk, semi-skimmed
Milk skimmed
Milk whole
Milkshake

Soy drink, calcium enriched

Yoghurt and Cream

Yoghurt, low-fat, fruit
Yoghurt, low-fat, plain
Cream, double, whipped
Cream single