Calcium is the most abundant mineral in your body, and most of it is used to build bone tissue. However, blood, nervous system cells and various body tissues also require calcium to function properly, according to the Linus Pauling Institute at Oregon State University. The recommended intake for calcium varies with age. Babies only need between 210 mg and 270 mg daily, while adults need between 1,000 mg and 1,300 mg each day, MedlinePlus reports. Calcium deficiencies can cause a decrease in bone mass and conditions such as osteoporosis.
Dairy Products
Milk and other dairy products are the most significant dietary source of calcium, according to MedlinePlus. The amount of calcium in milk is the same regardless of fat content---be it whole milk or skim milk---because the calcium is not in the milk fat. A one-cup serving of milk contains 29.7 percent of the daily value for calcium. Yogurt tops milk, with 44.7 percent of the daily value in a 1 cup serving.
Vegetables
Green, leafy vegetables provide a good source of calcium as well as several other vitamins and minerals. Spinach, kale, turnip greens, collard greens, mustard greens and Swiss chard all offer a good calcium source. A 1/2 cup serving of cooked spinach, for example, packs 120 mg of calcium, which equates to 12 percent of the daily value, according to the National Institutes of Health Office of Dietary Supplements. Celery, broccoli, green beans, summer squash, cabbage, crimini mushrooms and asparagus are all good sources of calcium, but to a lesser extent than the leafy vegetables.
Proteins
Some proteins also provide an excellent source of calcium. Sardines, in particular, are rich in the mineral, with a 3 oz. serving of canned sardines in oil providing 32 percent of the daily value, according to the Office of Dietary Supplements. Soy is another dietary protein offering calcium, with both tofu and soy milk considered good sources of the mineral.
Fortified Foods
Many foods today are fortified with calcium to help people more easily achieve a healthy intake. Most orange juice is calcium fortified, providing between 20 percent and 26 percent of the daily value, according to the Office of Dietary Supplements. Many cereals, instant powdered drinks and other grain products are fortified with calcium, although the amount varies from product to product.
Member Comments