Here are clicakable links to the resources Ted Hutchinson mentioned in his comment: The World's Healthiest food Calcium .
With regards Vitamin D readers should be aware that 80% of our vitamin d comes from the action of sunlight on our skin.
Dietary sources of Vitamin d3 are not good and so it's not surprising that 90% of UK residents have insufficient status in the Winter and 60% remain insufficient through the Summer.
See this research Hypovitaminosis D in British adults at age 45 y:
Our bodies work best with between 3000 and 5000iu daily see Human serum 25-hydroxycholecalciferol response to extended oral dosing with cholecalciferol
The Vitamin D Council have lots more information about Vitamin D3 including on their links page links to cheap sources of Vitamin D3 at an effective strength (not sold in the UK) and at a very good price for sufficient to last one person 2 yrs.