Our bodies require calcium for teeth and bone health and several other repair and maintenance processes, such as blood clot formation. Milk is one of the most significant sources of calcium, containing a particular type of calcium that our bodies easily and efficiently absorb. Consumers that cannot drink milk for certain health or personal reasons have numerous other options from which to obtain this vital mineral.
Other Dairy Products
Outside of milk, other dairy products make up the best calcium sources. Plain yogurt, cheddar cheese, mozzarella, cottage cheese and frozen yogurt are excellent sources. For people with difficulty digesting lactose, or milk sugar, cheeses are the best dairy options for calcium.
Green Leafy Vegetables
Green leafy vegetables are also great calcium sources. These include kale, spinach, collard, mustard and turnip greens, Chinese cabbage, green leaf lettuce and bok choy. They provide more calcium if consumed cooked rather than raw.
Nuts, Beans and Seeds
Brazil nuts, almonds, sunflower seeds and dried beans have calcium, though in much smaller amounts. The National Institutes of Health Office of Dietary Supplements warns that even frequent consumption of these foods does not provide enough calcium and can lead to calcium deficiency, which typically occurs among vegans.
Fortified Food and Drink
Calcium does not naturally occur in high amounts in grains or beverages other than milk, so the food industry adds calcium to these foods through fortification. These fortified foods include breakfast cereals, tofu, orange juice, soy milk and instant breakfast drink mixes.
Fish and Shellfish
Salmon and canned sardines, intact with their soft bones, provide up to one-quarter to one-third of the recommended daily allowance of calcium. Shellfish, including clams and oysters, also contain calcium, though in much smaller quantities similar to nuts, beans and seeds
Supplements
Supplements should be consumers' last option for calcium since the body absorbs vitamins and minerals most efficiently when part of a well-balanced diet. Calcium carbonate and calcium citrate are the two primary types of supplements. Research has shown that vitamin D aids in the absorption of calcium supplements; as such, many formulations now have added vitamin D.
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