Tips to improve women's calcium

1. Include dairy products in your diet daily such as milk, yogurt, cheese or milk-based custard. Drink skim milk instead of soda.  
   
2.        Broccoli contains a high amount of vitamin K, vitamin A, foliate and dietary fiber.
   
   
    
3. Some of the foods rich in vitamin B2 are meats, cheese, milk, yogurt, leafy vegetables, yeast, eggs, cereals, whole grains, soybeans, almonds, nuts and mushrooms.
   
    
4.      . Eating full of diet fruits and vegetables is a good idea but it also boosts your calcium absorption. Includes broccoli, cabbage spinach on your lunch and dinner plate every day.
   
   
   
    
   
   
   
   
   5.      Levels of vitamin D which is produced by sunlight exposure and essential in the body’s absorption of calcium. When your body senses calcium, then hormone sends a message to your kidneys to activate vitamin D.
   
   
   
   
   6. Foods rich in vitamin B9 includes dark leafy green vegetables, orange juice, asparagus, melons, fortified grains, legumes, beans and eggs.
    
   7. Eat more fish for improving calcium is very important. If you can’t get fresh fish, then eat tinned fish such as salmon with the bones left in.
    
   8. Some of the best foods to get vitamin B7 are sweet potatoes, almonds, carrots, bananas, yellow fruits, lentils, brown rice, peppers, yolks, oatmeal and nuts. 
   
   
   
   
   
   
   
   
   
   9. Try calcium fortified foods for breakfast. Some cereals, fruit juices and breads now come with calcium added to the ingredients.  
   
   
   
   
   
   
   
   
   
   10. Foods those are rich in vitamin A such as carrots, cantaloupe, pumpkin, apricots, tomatoes, watermelon, guava, broccoli, kale, papaya, peaches, red peppers, spinach, eggs and liver. 
   
   
   
   
   
   
   
   
   
   
   
   
   
   11.      Another best foods for a healthy dose of vitamin B6 are fortified cereals, avocados, bananas, meats, beans, oatmeal, nuts, seeds, and dried fruits.
   
   
   
   
   
   
   
   12.      One cup of freshly organic orange juice contains 72 mg of calcium. Vitamin C, which will improve the amount of calcium your body absorbs. Oranges are also a great source of potassium, vitamin A and beta carotene. 
   
   
   
   
   
   
   
   
   
   13.      Many common beans are high and best in calcium. Many white beans are very high in calcium. Most white beans have nearly 170mg of calcium. Navy beans are also a great source of calcium with 127 mg per cup.
   
   
   
   
   
   
   
   14.      Other dried herbs that are calcium rich includes dill, basil, marjoram, thyme, oregano, poppy seed, mint, celery seed, sage, parsley and rosemary. 
   
   
   
   
   
   
   
   
   
   
   
   
   
   15.      A raw sesame seed such as Tahini butter, popular sesame seed based nut butter has 426mg per 100g serving.