Calcium forms the backbone of your health, literally. The National Institutes of Health reports that this mineral makes up the core of your teeth and bones. Thus, it is critically important to make sure you get lots of calcium. Sure, you could get your calcium through pills containing the mineral, but you can also get it naturally through calcium-rich foods.
Cottage Cheese
Cottage cheese goes great with fruits as a light meal, alone as a snack, or added to your favorite recipes. Besides muscle- and tissue-building protein, cottage cheese also provides 138 mg of calcium in every cup, reports the U.S. Office of Dietary Supplements. This makes up 14 percent of your daily value, says the office.
Canned Salmon
Canned salmon isn't just a conveniently packed fish. It's also one of the highest sources of calcium, according to the University of Maryland Medical Center. The U.S. Office of Dietary Supplements notes that 3 oz. of canned salmon gives you 181 mg of calcium.
Beans
Beans can be eaten alone, added to salads as a topping, or mashed and served in a burrito. They're a great source of both protein and fiber, and also contain calcium, according to the Linus Pauling Institute at Oregon State University. Calcium levels vary depending on the bean species. For example, a 1/2 cup serving of pinto beans gives you 45 mg of calcium, while the same amount of red beans gives you 41 mg, and white beans provide 113 mg.
Tofu
Tofu is a high source of vegetable-based protein and comes derived from fermented soybeans. The wide array of textures available, such as extra-firm tofu and silken tofu, makes it a versatile cooking ingredient. A 1/2 cup serving of tofu provides a whopping 258 mg of calcium, according to the Linus Pauling Institute, which is more than most other vegetable sources of the mineral.
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