Leafy green vegetables
Broccoli, kale, spinach Fruits
Oranges Beans and peas
Tofu, peanuts, peas, black beans, baked beans Fish
Salmon, sardines Miscellaneous
Sesame seeds, blackstrap molasses, corn tortillas, almonds, brown sugar
Vitamin D is also necessary to allow the body to absorb the calcium. In the US, milk is fortified with Vitamin D, and a few other foods are sometimes also vitamin D-fortified (such as some types of cereal and bread). This vitamin occurs naturally in only a few foods, such as fatty fish (salmon, sardines) and egg yolks. In addition to dietary sources, sunlight can provide the body with Vitamin D as it is synthesized through the skin.
Importantly, recent research has pointed to phosphorus and carbonated beverages (which contain phosphoric acid) as having a negative impact on bone density. Theoretically, the equilibrium between phosphorus and calcium causes the latter to be replaced in bone by the former.