cheese, sour cream.
Oilseeds and seed creams: almonds, pistachios, hazelnuts, nuts, poppy seeds, sesame seeds.
Legumes: beans, lentils (dried apricots).
Green leafy vegetables: broccoli, kale, spinach (but pay attention to the oxalate content!).
Some fruits: bananas, currant, blackberry.
Vitamin D supplementation
Vitamin D promotes the absorption of calcium in the intestine, so taking 800-2000 IU of vitamin D3 daily is often recommended, especially in winter.
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Sunlight: 10 to 15 minutes of sun exposure (hands and face) per day is enough for vitamin D synthesis of the skin.
Leg cramps, hollow teeth, weak nails… then you should know about this
