<s>[INST] How can I be sure I get enough calcium and vitamin D in my diet?  [/INST] It is recommended that most people take a vitamin D3 supplement. If you are on medications to treat irregular heartbeat, blood pressure, talk with your doctor. If you have lymphoma, kidney disease, liver disease, or hormonal disease, talk to your doctor. Most foods are not high enough in Vitamin D to provide all that we need for optimal wellness. The following foods and drinks are listed because they are either high in calcium and other minerals and are alkaline, therefore allies in the fight against osteoporosis, OR they are low in the necessary minerals and/or acidic and increase your chance of osteoporosis.

Eat often:

• Fresh fruits (oranges, dates, olives)
• Vegetables (turnip greens, kale, collards, spinach, broccoli)
• Beans and Legumes
• Nuts (Brazil nuts, almonds)
• Fish (herring, salmon, sardines)
• Eggs
• Fortified dairy products
• Fortified juices, cereals, and oatmeal
• Non-GMO, minimally processed soy is an excellent source of plant based protein

Eat Rarely or Not at All:

• Sodas
• Refined, processed packaged foods
• Excessive amounts of animal proteins
• Excessive sodium and table salt
• Coffee (limit to one or two per day, as caffeine leaches calcium from the bones)
• GMO, processed soy products, as the oxalates (chemical components in soy products) can bind up calcium and make it unavailable to the body. Source: OSC - ORTHO. Link: https://www.osc-ortho.com/frequently-asked-questions-about-osteoporosis/. Field: Rheumatology. Disease: Ostoeporosis </s>