7. Fortified Foods
Plant-based milks, orange juice, cereals, and breads are frequently fortified with extra calcium and vitamin D. So even if you don’t like dairy or are a vegan, you can still get enough of the power vitamin combo that should always be your starting point for building and maintaining bone density.
It’s a good idea to buy more fortified foods during the winter months, when you aren’t getting outside into the sun as much. It’s common for folks to become deficient in vitamin D, which the body synthesizes under the effects of sunlight, when the days are shorter and it’s too cold to spend much time outdoors. You may also find that the fresh leafy greens you rely on for calcium are not as readily available during winter.