They evolve and change throughout life and from day to day. Depending on many factors, including testosterone in men and estrogen in women, calcium is laid down in bone and released from it. Diet is of key importance. Lack of exertion robs you of bone mass. Studies have found that a high vitamin K intake helps prevent hip fractures.
Milk is fortified with it, and multivitamins contain it.
As important as calcium for bone formation, this mineral is plentiful in green vegetables, legumes, and nuts. This mineral, plentiful in fruits and vegetables and other sources, helps bones retain calcium. You get zinc from meats, seafood, and liver. Copper is found in nuts, shellfish, beans, and chocolate. Whole grains, nuts, berries, beans, shellfish, and tea are good sources of manganese.