Calcium and vitamin D will helps you to stay away from bone related diseases.Pretty much intake of these vitamins are necessary for growing period of young girls and boys.

Ideal skeletal development can be achieved only if adequate diet is provided (containing calcium and vitamin D) during this period. Maximum bone strength is very important in the gorwing stage as the can avoid an  osteoporosis in later life. Thus bone care is required during the growing age itself as they are the ones which will be holding up in our old age. Special care must be given to bones. Any fracture or dislocation caused in childhood days must be treated well and settled as fast as possible. Diet must be rich in calcium and vitamin D content. Fish especially small fish, shrimp, crabs are all rich in calcium. Sea food is actually a major source of calcium. Always remember the fact that prevention is better than cure. Consult a doctor once in a year to have a thorough check up of your bone fitness.