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Vitamin D is essential for bone health.
If you don't spend enough time in the sun or if your body has trouble absorbing the vitamin, you may not get enough.
Firstly it is important to understand that you need to have a balanced diet to help absorption of all vitamins. But there are some things you can do to increase the Vitamin D levels. Firstly get sunlight.
Sunlight spurs the body to make vitamin D. A small amount of sun exposure without sunscreen can do the trick. If you're going to get it from the sun, about 20 to 25 minutes of exposure is helpful.
Include in your diet foods like fatty fish like salmon and mackerel, an egg yolk, dairy, fish oil, clarified butter and nuts.
Also you may have to take a supplement as per the physician's advice.
You cannot gain height at your age.
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