Calcium
Foods rich in calcium include dairy and non-dairy products. Choose from this list, according to convenience and availability.
Seeds: Especially poppy, sesame, celery, and chia – also offer protein and healthy fats.
Cheese: Parmesan cheese has 33% of your required daily intake of calcium. Other types of cheese have up to 20%.
Yogurt: Rich in calcium and healthy probiotic bacteria, 250 gms of yogurt offers 30you’re your daily total amount of calcium.
Beans and Lentils: Beans offer a variety of health benefits, and depending on the type, offer up to 24% of your daily calcium requirement in 250 gms.
Almonds: 22 almonds can give you up to 8% of your RDI (recommended daily intake) of calcium. Go nuts.
Kale: A low-oxalate green, it offers calcium in abundance, that’s also easily absorbable.
Amaranth: A pseudocereal, cooked amaranth seeds offer 12% of your daily RDI. Cooked Amaranth leaves offer a whopping 28% with every cooked cup.
Tofu: Tofu is a calcium superstar, offering 86% of your RDI of calcium in just half a cup
Milk: Milk from cows and goats offer a lot of calcium, easily absorbable, with a host of other benefits. Drink up.
Vitamin K
Vitamin K is divided into K1 and K2. Scientists are still investigating the exact function of each in the human system. Vitamin K2 is primarily found in animal-derived products and natto, a fermented soybean. While dietary guidelines do not distinguish between the two, they do recommend that to get the most out of your Vitamin K sources, you eat them with some oils or butter, as it is a fat-soluble nutrient.
Butter: Butter from grass-fed cows definitively contains K2. So go ahead and butter your toast.
Cheese: It is a good source of K2, thanks to lactic acid in cheese cultures. Gouda cheese has the most active bone-building form of K2.
Egg yolks: Eggs from pasture or free range chickens are a rich source of Vitamin K2, with around 32 mcg per yolk.
Fermented Foods: Foods like Natto are extremely rich sources of Vitamin K2, as well as probiotics.
Fruits: Prunes, kiwi, avocado, blackberries, figs, tomatoes, pomegranates and grapes are decent sources of Vitamin K.
Nuts: Cashews, walnuts pine nuts, and hazelnuts are also above the average sources of Vitamin K.
Vitamin D
Vitamin D is a nutrient that promotes calcium absorption and thus helps build stronger bones. Called the sunshine vitamin, it is naturally produced in the body with sun exposure. But there are some foods that also contain this fat-soluble vitamin.
Fish: Herring, mackerel, salmon, and tuna; with high oil content, are good sources of Vitamin D.
Mushrooms: Exposed to UN rays while growing, mushrooms, especially button, are excellent sources of calcium.
Milk – whole or soy: When fortified, whole milk is an easy way to get up to 21% of your recommended daily intake (RDI) of calcium in just one cup. Soy milk is vegan-friendly and offers up to 6% of your RDI with a single cup.
Tofu: Tofu and other soy products can give you up to 39% of your RDI with just 100 grams.
Cheese: Stop making excuses and just eat cheese. Not only is it a good source of Vitamin D, but it makes the top five in all our other lists too.
Eggs: Just the yolk of an egg can give you 6% of your RDI of calcium, along with other nutrients.
Alternatively, you can also stock up on Women’s Horlicks, a health drink designed specifically for women’s nutritional needs for strong bones. It contains Calcium, Vitamin D, and Vitamin K2, which are nutrients for bone health.
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