The list below will help you out. It covers all the vitamins and minerals you should get, preferably from food. Calcium. Foods that have it: Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, kale.How much you need: 1  Adults ages 19-50: 1,000 milligrams per day.2  Women age 51 and older: 1,200 milligrams per day.he list below will help you out. It covers all the vitamins and minerals you should get, preferably from food. Calcium. Foods that have it: Milk, fortified nondairy alternatives like soy milk, yogurt, hard cheeses, fortified cereals, kale.