While you typically associate calcium with bone and teeth health, it also plays many other important roles in the body. This mineral contributes to muscle and heart health as well as normal nerve transmission. You can get calcium from a variety of food sources. Adults up to age 50 should aim for at least 1,000mg daily while anyone 50 and over should consume 1,200mg daily.
Dairy
Dairy products like milk, yogurt, cheese and cottage cheese represent the richest sources of calcium. Aim for low-fat versions however, to reduce your intake of cholesterol and saturated fat as full-fat dairy represents one of the most significant sources of these potentially harmful substances. Low-fat yogurt is the best source of calcium out of all calcium-containing foods. The National Institutes of Health notes that 1 cup of low-fat yogurt will give over 400mg of calcium-- 42 percent of your recommended daily value. Non-fat and low-fat milk follow right behind with about 300mg a serving.
Vegetables
While you might associate calcium with dairy products, a variety of vegetables contain calcium, albeit in lesser amounts. Soybeans represent the richest source with 180mg a serving. You will also find calcium in foods made with soy, the best source being calcium-fortified tofu. Spinach also lands at the top of the list for non-dairy sources of calcium--130mg in 1/2 a cup. Other greens also contain calcium such as bok choy, kale, mustard greens and Chinese cabbage. You will also find calcium in broccoli and many types of beans including navy and black beans.
Other Foods
A cup of calcium-fortified orange juice provides as much calcium as a cup of milk. Soy milk also contains adequate amounts of calcium. Look for calcium-fortified cereals and grains. Seafood like salmon and oyster also contain this nutrient as do almonds.
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