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Created with Fabric.js 1.4.5 BETTER BONE HEALTH how to increase bone mineral density with food and exercise Vitamin D promotes the absorption of calcium, the mostabundant mineral in the human body and the maincomponent of bone tissue (1). To improve bone mineral density, spend 10-15 minutes in the sun for vitamin D, and choose foods rich in calcium. The most common sources are dairy products, but this nutrient is also found in dark leafy greens, broccoli, okra, cabbage, and canned sardines and salmon (2). Phosphorus is the second-most abundantmineral in the body, and about 85% of it isfound in bones and teeth (3). Along with calcium, phosphorus is a major component of bone tissue, and increased intake can improve bone mineral density. Some foods rich in phosphorus are dairy products, meat, fish, whole and fortified grains, legumes, nuts, and seeds (3,4).