Calcium is the most abundant mineral found in the human body, according to Medline Plus. Calcium is important for maintaining healthy bones and teeth. Without adequate intakes of calcium, you put yourself at risk for developing osteoporosis. Calcium is found in a number of different types of foods, but dairy foods provide the best source.
Milk
An 8-oz. glass of milk contains 300 mg of calcium, according to the University of Michigan Health System. Most adults need between 1,000 and 1,500 mg of calcium a day. Three cups of milk would meet most of your calcium needs.
Skim milk has more calcium than whole milk because removing the fat concentrates the calcium content of the milk, according to Medline Plus. Children under the age of 2 need the fat from whole milk to support their growth and development; everyone else can drink skim milk, says Medline Plus.
Cheese
Two slices, about 2 oz., of hard cheese, such as Swiss, American, cheddar or mozzarella, contain about 300 mg of calcium, according to the University of Michigan Health System. Low-fat versions of cheese are available and recommended to limit your intake of saturated fat.
Yogurt
An 8-oz. container of plain low-fat yogurt contains 415 mg of calcium, and an 8-oz. container of plain full-fat yogurt contains 275 mg of calcium. In addition to being a solid source of calcium, dairy foods like yogurt also contain phosphorous, magnesium and vitamin D, all important nutrients for bone health.
Cottage Cheese
Cottage cheese can be eaten with breakfast or lunch, or as a snack. One cup of cottage cheese contains 160 mg of calcium, according to the University of Arizona.
Buttermilk
Buttermilk is fermented milk. It is usually available as a low-fat milk product. Buttermilk is often used in recipes to add creaminess and texture, according to Food.com. But some cultures, like the Indian culture, drink it as a coolant. One cup of buttermilk contains 284 mg of calcium.
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