kale, broccoli, okra, watercress, bok choi, turnip,chinese mustard greens, spring greens, parsley
Almonds & almond butter
Sesame seeds & tahini
soy, pinto, haricot (navy), white, black (turtle), chickpeas, baked beans
Fortified nondairy milks & yoghurt
you can also get fortified orange juice
White plain flour & white flour products
+ Calcium is essential for building strong bones, but it is also needed for other functions such as blood clotting and muscle relaxation.
+ Some foods, such as protein, sodium and grains cause calcium to be lost from the body so with calcium it is all about balance.
+ Calcium needs other vitamins and minerals to be absorbed properly and do its work, particularly vitamins D and K, and potassium.
+ Calcium is best absorbed when you eat small amounts several times a day.
+ Take plenty of exercise as this helps to build bones and retain calcium levels. If you do your exercise outside you also make Vitamin D (from the sun).
Sources of Vitamin D
Exposure to sunlight so your body can make its own supply
Fortified products such as cereals, milks and yoghurt
Sources of Vitamin K
Vegetables: leafy greens, broccoli, cabbage, asparagus, pumpkin, lentils, peas, seaweeds
Sources of Potassium
Avocado, mushrooms, potatoes, strawberries, tomatoes, green beans, bananas, flax