How do I get calcium and vitamin in my diet ...

All dairy food are high in calcium so yogurt is a good source.  Tofu and beans also contain calcium, as well as salmon, sardines, almonds, sesame seeds, orange, oats  and there are others.

I agree the best sources are from food, especially dairy, fortified with vitamin d.  Without vitamin d the body cannot utilize calcium. Supplements can also help.

in order for your body to absorb calcium, you do require vitamin d. keep in mind that vitamin d is a fat soluble vitamin. taking a multi.vitamin and an additional calcium/vitamin d supplement (like viactiv chews) are always a good idea. aim for appx. 1200-1500mg of calcium and at least 400 i.u.'s of vitamin d/day.

all dairy products...low-fat...are good sources of both. soy products and legumes are also a source of calcium.

sesame seeds are not a significant source of calcium..11mg in 1 tbsp. baked salmon=26mg in 3ounces. an orange has about 50mg of calcium in it.

get a bowes and church book to learn the nutrition content of foods.

anything dairy is good in calcium but you have to eat it daily.  if you're in your 30s+, you should be getting 1000mgs of calcium a day.

sadly, i'm lactose intolerant, so dairy is totally out for me.  i take calcium supplements (the yummy tootsie-roll flavored kind) instead. 

Dark leafy greens are a great source of calcium too. Remember when eating any fruits and veggies,the more color or darker the color the better they are for you. And eat the peel whenever possible,many nutrients are in the peels, for example apples are healthiest unpeeled.