Nutrition is definitely the best factor for the development of bone structure. Children's bones and adult bones are completely different as they grow and heal at opposite rates. As children grow rapidly day by day, so do their bones. Adolescents at the age of eighteen or nineteen will reach approximately 95% of their total bone growth and will continue to grow into their mid-twenties depending on each person's variations. By the age of thirty, bone growth stops as decay begins and this is why most adults in their thirties don't feel as healthy as they used to. On the other hand, “If we are well nourished, our bones remodel robustly” (Andrews). The recipe for healthy bones is a well-balanced diet with fresh, whole foods, combined with exercise. Without calcium, bones would not exist. Although bones contain 99% of the body's calcium, it is not enough on its own to build a strong skeleton, vitamin D is also used. Some great ways to eat tasty and at the same time consume the recommended amount of calcium are through cereals, bread , salmon, soybeans, and most importantly, most leafy greens, including but not limited to kale and kale.