 
 <prompt> Adults suppose dey chop 1,000 mg of calcium every day. Calcium na di most important mineral for maintaining bone health, because bones dey use calcium to remain strong and prevent bones from becoming brittle. Men wey dey over 50 and women wey dey over 70 need more calcium – 1,200 mg per day. Foods wey get plenty calcium include dairy products, broccoli, salmon, leafy green vegetables, soy products, and cheese. You no suppose consume pass 2000 mg of calcium every day. Side effects of calcium supplementation include constipation, indigestion, and increased risk of kidney stones. Scientists still dey figure out how much vitamin D dey optimal for diet, but you suppose get at least 600 international units per day. Healthy teens and adults fit get up to 4,000 IU per day. The main way to do this na by getting sunlight. If you no fit get sunlight, talk to your doctor about other ways to get vitamin D. The use of vitamin D supplements dey controversial, so your doctor fit offer specific advice. This no mean say make you dey tan, wey dey unhealthy for your skin and fit cause cancer. E fit take small time to get enough vitamin D – as little as 15 minutes depending on your skin type and where you dey live. A healthy diet include a balance of lean protein, whole grains, and fruits and vegetables. Trace amounts of these elements don dey shown to dey plenty for bones. There dey foods wey you fit chop to increase your levels of manganese, zinc, and copper. Foods wey get plenty manganese include nuts, shellfish, dark chocolate, soybeans, and sunflower seeds. Beef, shellfish, and peanuts na foods wey get plenty zinc. Copper plenty for foods like calamari, lobster, sun dried tomatoes, and oysters. The body suppose dey hydrated to dey healthy. Hydration dey benefit your entire body, especially your organs and joints, and e don dey shown to reduce the risk of osteoporosis. The amount of fluids wey you need dey based on various factors, but women suppose generally dey drink nine cups per day, and men 13. Having at least eight on any given day dey good, but try for more. Salt, soda, carbonated drinks, caffeine, and hydrogenated oils suppose dey consumed in moderation. Dem dey known to reduce calcium content for bones. Dem get plenty other drawbacks for your health, so e dey best to avoid dem for most situations. You suppose dey consume a maximum of 5,000 IUs (international units) of Vitamin A per day. To avoid consuming too much Vitamin A, chop fewer eggs or egg whites only, switch to non-fat or low-fat dairy products and check the concentration of Vitamin A for your multivitamin supplements. This compound dey important for bone growth, but too much fit contribute to bone loss. Teenage and adult males suppose get about 3,000 IU of Vitamin D, and teenage and adult females around 2,310. For your reference, an ounce of cheddar cheese get about 300 IU of Vitamin A, and a cup of whole milk 500. <response>: ```Make you chop food and drink wey get plenti calcium. Make you get plenti vitamin D. Chop healthy food wey get plenti manganese, zinc, and copper. Drink at least eight glasses of clean water every day. Avoid too much bad things. Make you chop the right amount of Vitamin A.``` 