Calcium is an essential mineral that supports bone health. Thus, a calcium-rich diet is associated with improved bone health and fewer fractures. While calcium supplements can provide valuable amounts of calcium, the American Dietetic Association recommends calcium-rich foods and beverages as optimum sources. Dairy products, fish and fortified cereals are primary sources of calcium, as well as other nutrients. A variety of calcium-rich foods is suggested for broadest nutritional benefits.
Yogurt
Yogurt is a cultured dairy product that provides rich amounts of calcium, protein and healthy bacteria known as probiotics. According to the Office of Dietary Supplements, 1 cup of yogurt provides roughly 42 percent of the recommended daily allowance of calcium. The healthy bacteria in yogurt may allow people who don't tolerate lactose to digest it with ease. Non-dairy forms of yogurt, such as soy yogurt, are also available for people who do not consume cow's milk. Low-fat, naturally sweetened yogurt provides rich amounts of nutrients, with less fat and sugar as well as fewer calories than other renditions. Adding fruit to yogurt can further enhance its nutritional value, while topping yogurt with calcium-rich breakfast cereal can further increase calcium intake.
Milk
Cow's milk is a natural source of calcium. According to the ODS, milk remains one of the top sources of calcium consumed by Americans. One cup of skim, low-fat or lactose-reduced milk provides roughly 30 percent of the RDA for calcium. Since whole milk contains saturated fat and slightly less calcium, lower fat renditions are recommended. Calcium-fortified soy, rice and almond milk provide valuable alternatives for people who prefer non-dairy foods and beverages. The ADA suggests 3 cups of skim or low-fat milk or other daily products daily.
Sardines
Sardines, a small fish commonly available in cans, may not leap to mind as a valuable calcium source. However, according to the ODS, one serving (3 ounces) of sardines packed in oil provides more calcium than one serving (8 ounces) of milk, and nearly as much as yogurt. Sardines also provide rich amounts of vitamin B12 and omega-3 fatty acids, which support heart-health and cognitive function.
Cheese
Similar to other dairy products, cheese provides rich amounts of calcium. According to the ODS, cheddar cheese contains more calcium than other cheeses, contributing roughly 31 percent of the RDA in 1.5 ounces. Part-skim mozzarella cheese provides roughly 28 percent of the RDA and 1/2 cup of 1 percent cottage cheeses provides approximately 14 percent. Since some cheeses provide substantial amounts of saturated fats, modest portion sizes or reduced-fat renditions of high-fat cheeses are recommended.
Calcium-Fortified Cereals
Fortified cereals often provide rich amounts of calcium and other nutrients. According to the ODS, 1 cup of calcium-fortified, ready-to-eat breakfast cereal can provide anywhere from 10 to 100 percent of the RDA. Details regarding specific calcium content can be attained by examining cereals' nutrition labels. Topping calcium-fortified cereal with low-fat milk can further enhance calcium intake.
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