Calcium is stored in the bones and whenever the body needs calcium, calcium is removed from the bones to supply the body's needs. The recommended daily intake for calcium is at least 1,000mg, and more for post-menopausal women, pregnant women and nursing mothers. Eating foods high in calcium is one way to make sure that the body's stores of calcium are not being depleted, which, over time, can lead to loss of bone density or osteoporosis. Adequate calcium intake is important, and you can incorporate food rich in calcium into any diet.
Milk and Dairy Products
The U.S. Department of Health and Human Services' "Dietary Guidelines for Americans" recommends milk and milk products as dietary calcium sources due to research that shows a direct relationship between milk intake and bone mineral density. Bone Builders, a University of Arizona program with the mission statement: "Building stronger bones for a lifetime," notes, for example, that 1 cup of non-fat or reduced fat milk contains 300mg of calcium, 1 cup of yogurt contains 490mg of calcium and 1 oz. of Swiss cheese contains 270mg of calcium. The National Institute of Health's "Milk Matters" endorses low-fat milk due to its high calcium content without added fat and easily calcium absorption by the body.
Fish and Seafood
Seafood can also be a good source of calcium. Canned fish with bones, like sardines or salmon, contain 250mg of calcium and 200mg of calcium respectively, notes Health Castle, the largest online nutrition community run by registered dietitians. In addition, a 3 oz. serving of Atlantic Ocean perch contains 117mg, blue crab contains 88mg and oysters contain 80mg of calcium, notes Citrical.
Vegetables, Nuts and Legumes
The benefit to including non-dairy sources of calcium in the diet, especially green leafy vegetables, is that these foods are also composed of synergistic nutrients that can aid in the absorption of calcium and its deposit to the bones. Green vegetables, like cooked spinach and mustard greens, contain more than 100mg in a 1/2 cup serving, notes Bone Builders. Half a cup of cooked kale and bok choy contain just under 100mg of calcium. A 2 oz. serving of almonds provides 150mg of calcium. Legumes like soy beans, navy beans and black beans are good sources of calcium, a 1 cup serving of each will provide more than 100mg of calcium, according to Bone Builders.
Calcium Fortified Foods
Calcium-fortified foods are foods that do not naturally contain much calcium and these foods have calcium added to them. Health Castle notes that 1 cup of calcium-fortified soy milk contains 300mg of calcium and 1/2 cup of calcium-fortified tofu contains approximately 250mg of calcium. Other fortified foods include things like cereal, 1 cup contains 300mg of calcium, fortified orange juice contains 300mg of calcium and fortified waffles contain 150mg of calcium, according to Bone Builders. Calcium-fortified foods can make it easier to get the recommended daily calcium from food.
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