Although over-the-counter calcium supplements are available, you can increase your body's calcium levels by adding calcium-rich foods to your diet. According to the National Institutes of Health Office of Dietary Supplements, the average adult age 19 to 50 needs 1,000mg of calcium each day. This abundant mineral helps individuals maintain proper bone density and also plays a role in the secretion of hormones, muscle contractions and nervous system impulses.
Nonfat Yogurt
One cup of nonfat yogurt contains 490mg of calcium--more calcium than you'd get drinking one cup of milk. Yogurt also contains active cultures that help your body maintain a healthy balance of beneficial bacteria. Purchase yogurt in a variety of flavors and can eat it as a snack or add granola and fresh fruit to your yogurt for a delicious, calcium-rich breakfast.
Leafy Green Vegetables
Incorporating spinach, collard greens or turnip greens into your daily diet provides your body with a considerable amount of calcium. One cup of collard greens, at 397mg, boasts the highest calcium concentration of the three. Turnip greens and spinach contain 249mg and 291mg, respectively. Turning to leafy greens for your calcium needs has an added benefit. Unlike some fruits and vegetables, which lose some of their nutrients when cooked, freezing and cooking collard greens, spinach and turnips does not reduce their calcium content.
Fortified Breakfast Cereal
Some breakfast cereals, such as Kellogg's Special K, are fortified with additional nutrients--including calcium--to help busy adults meet their dietary needs. One cup of fortified breakfast cereal can contain anywhere from 100 to 1000mg of calcium, depending on the type you purchase. Some fruit juices and certain types of pastas are also fortified with additional calcium.
Sardines
A mere 3 oz of canned sardines, packed in oil, provide your body with an impressive 324mg of calcium per serving. Calcium isn't the only benefit you can reap from snacking on sardines, however. Sardines are high in omega-3 fatty acids. The University of Michigan notes that omega-3 fatty acids are natural anti-inflammatory which contribute to digestive health and may even help prevent cancer. Canned salmon offers many of the same health benefits, but contains less calcium than sardines--181mg per 3 oz serving.
Cheese
If you're a cheese lover, you'll be delighted to know that cheese boasts a high calcium content that can help you meet your daily recommended calcium intake. A mere 1.5 oz. of cheddar cheese contains 306mg calcium, mozzarella contains 275mg and an equivalent amount of swiss cheese boasts 405 mg calcium.
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