Calcium and vitamin D are essential nutrients for maintaining healthy bones. Calcium is a mineral found in dairy products, leafy greens, and some seafood. Vitamin D can be synthesized through sunlight exposure and is also found in fatty fish, certain mushrooms, and egg yolks. A lack of calcium can lead to osteoporosis and increase fracture risk, while a lack of vitamin D can impair calcium absorption, leading to weak bones and muscles. To get enough calcium and vitamin D, eat foods rich in these nutrients, such as milk, yogurt, cheese, salmon, and spinach. If your diet does not provide enough calcium and vitamin D, consider supplements under the guidance of a doctor.