Vitamin D helps boost bone mineralization. The deficiency of vitamin D will not allow bones to absorb calcium efficiently. The best source for this vitamin is sunlight. Fish like tuna, catfish, sardines, and salmon are amazing food sources of vitamin D.
You get around 66% of the daily required vitamin D from fish. Experts recommend consuming at least 3 oz of fish per day. You can either grill or bake it, but avoid frying them in oil.