Answer: Hello dear, 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 breakfastcereal
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.
Sunlight is also a good source of vitamin D.
Hope it helped Take care urself....