Did you know the human skeleton undergoes a bone dissolving and remodelling process every 10 years? But for this to take place your bones need to be strong. If the bone build-up lags during bone breakdown you are likely to suffer from osteoporosis. Your body needs two essential minerals for keeping pace with bone breakdown - calcium and vitamin D. The daily recommendation for calcium in adults (upto age 50) is 1000 milligrams and vitamin D requirement is 200 international units (IUs). If you want to have strong bones include these seven foods in your daily diet. 1. Fish: Fish