The best way to get more calcium is from your diet. You probably already know that dairy products -- such as milk, cheese, and yogurt -- provide calcium. Other foods that are high in calcium include:
- Spinach
- Kale
- Okra
- Collards
- Soybeans
- White beans
- Some fish, like sardines, salmon, perch, and rainbow trout
- Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal
Foods that provide vitamin D include:
- Fatty fish, like tuna, mackerel, and salmon
- Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals
- Beef liver
- Cheese
- Egg yolks
To get vitamin D from food, fish is a good option. Six ounces of cooked salmon has more than 600 international units (IU).
http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods
