Calcium is essential not only for building bones but for helping with nerve and muscle function. The recommended daily allowance of calcium for people 19 through 50 years old is 1000 mg; however, Robert D. Sheeler, M.D., Medical Editor of the "Mayo Clinic Health Letter," advises 1500 mg as a better number to shoot for. Calcium is usually listed on food labels as a percentage of the RDA; to find the amount in milligrams, multiply by 10. If a serving of tofu provides 20 percent of the daily allowance, it contains 200 mgs of calcium.
Milk and Dairy Products
Milk---whether whole, low-fat, fat-free or lactose-free, is an excellent source of calcium, with an 8-oz. cup containing about 300 mg. The National Institute of Child Health and Human Development notes that milk's high vitamin D content ensures that the calcium in it can be easily absorbed. Plain yogurt gets even higher marks as a source of calcium, weighing in at 452 mg. per 8-oz. cup. Ricotta cheese, with a scant 1/2 cup containing a substantial 334 mg, and American cheese, with three slices containing 312 mg. also provide generous amounts of this vital mineral. Cottage cheese, which has the lowest calcium level of the dairy products, offers a still-respectable 150 mg. per cup.
Soy, Beans and Tofu
Although dairy products are a good source of calcium, soy and tofu can equal and even surpass them. Tofu that has been calcium-set or processed with calcium sulfate as a coagulating agent contains 200 to 330 mg. of calcium per 4-oz. slice, while 1 cup of calcium-fortified soy milk offers between 200 and 300 mg. Soy nuts contain 175 mg. of calcium per cup, while the humble bean also provides moderate amounts of calcium, with 3/4 cup of white beans containing 119 mg. and 3/4 cup of navy beans providing 93.
Vegetables
Green, leafy vegetables are surprisingly rich sources of calcium. One cup of cooked collard greens contains 357 mg of calcium, more than the calcium in an equivalent amount of milk, while a cup of cooked turnip greens contains 249 mg. Okra contains 172 mg, bok choy, 158 mg., kale, 100 mg., and broccoli, 94 mg. Although spinach and chard contain calcium, the Vegetable Resource Group cautions that these two vegetables can not be a considered a good source of calcium; they contain oxalic acid, which binds with calcium and reduces absorption.
Calcium Enriched Non Dairy Drinks
Calcium-enriched orange juice, with 350 mg per 8-oz. glass, is a good choice for people who are lactose intolerant or who choose not to use dairy products. Calcium-fortified rice beverage is another good bet; it offers 319 mg. per 8-oz. cup.
Nuts, Seeds and Cereals
Don't overlook nuts, seeds, and cereals when you're looking to rack up the milligrams of calcium. Dry-roasted almonds yield 200 mg. per 1/2 cup, while the same amount of sesame seed kernels provides 100 mg. A mere 2 tbsp. of tahini, or sesame seed butter, provides 130 mg., while instant oatmeal, even without milk, offers 165 mg per pouch.
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