Brief Answer: Milk quantity with vitamin D sources. Detailed Answer: Hello Welcome to Health care Magic Milk is one of the richest source of calcium and calcium as you know is very necessary for healthy and strong bones. Since milk is the richest source of calcium, most of our body need of calcium is supplied by milk. The requirement depends on the age and the requirement is usually more in females as compared to males. The requirement can be generalized as In Children less than 3 years 2 glasses with each glass measuring about 30 ml = 30 ml In children between the age of 4 years to 10 years 2 1/2 glasses with each glass measuring about 30 ml =75 ml In children aged more than 10 years and in adults 3 glasses with each glass measuring about 30 ml = 90 ml Females require 1 glass more in each age group. Hence for your age consuming 3 glasses of milk with each glass measuring about 30 ml is sufficient. Along with milk Vitamin D is the second important requisite for healthy bones. Most of the commercial milk preparations are fortified with Vitamin D as Vitamin D is essential for absorption of the calcium. Exposure to sun light is important especially in the afternoon at least for 1 hour as sun light helps in activation of vitamin D. The other good sources of Vitamin D and calcium are green leafy vegetables, pulses including soya, cheese, egg white and yolk, fish and meat. Hope I have answered your question and the information is helpful to you. With regards

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Brief Answer: Thank you Detailed Answer: Hello Thank you for writing to Health care magic. With regards

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