Cheeses like cheddar and parmesan are packed with calcium. A 1.5 oz portion of cheddar — about the size of three traditional dice — contains over 30% of the recommended daily allowance of calcium.
Collards are a great source of calcium and vitamin K, and our bodies absorb calcium from leafy greens more readily than from milk and other dairy products. Try sauteing collards with garlic and mustard, then simmer them with a little vegetable stock until they’re tender.
Vitamin D can be an elusive nutrient, and it’s estimated that 40%-75% of people are vitamin D deficient. That’s a good reason to skip the egg-white omelet and instead eat whole eggs, as only the yolks contain vitamin D.
Vitamin K2 is a type of vitamin K that is often produced by bacteria and is abundant in fermented foods such as kimchi, sauerkraut, kefir, kombucha, and natto, a Japanese dish made of fermented soybeans. Fermented foods are easy to add to your diet as side dishes, breakfast drinks, and seasonings.
Figs, whether fresh or dried, are a sweet source of calcium, potassium, and magnesium. Eat them fresh on yogurt or salad, or dried as a healthy snack.