Calcium is a vital mineral stored primarily in the body's bones. Because bones consist of living tissue that continually lose and gain nutrients, the American Dietetic Association describes maintaining bone strength as maintaining a healthy balance in your "calcium bank account." Consuming a variety of calcium-rich foods and beverages regularly can help ensure positive bone health throughout your lifespan and prevent fractures and osteoporosis. For best results, consume calcium-rich foods as part of a balanced, nutrient-rich diet.
Dairy Products
Dairy products provide valuable amounts of calcium, protein and other nutrients, such as vitamin D,a nutrient that supports calcium absorption. The American Dietetic Association recommends at least three servings of calcium-rich dairy products, such as low-fat milk, yogurt, sour cream, cottage cheese or other cheeses, daily for optimum health. Pudding, frozen yogurt and ice cream are examples of calcium-rich sweets. If you do not consume or tolerate dairy products, similar benefits can be reaped from calcium-fortified soy milk, lactose-free milk and other dairy-free milk, cheese and yogurt equivalents. Choose low-fat dairy products most often to prevent excessive intake of saturated fat.
Fish and Shellfish
Numerous fish and shellfish varieties provide rich amounts of protein and minerals such as iron, zinc and calcium. According to the Office of Dietary Supplements, a three-ounce serving of salmon provides nearly 20 percent of the recommended daily allowance, or RDA, of calcium for adults. Other calcium-rich seafoods include anchovies, bass, haddock, pike, herring, sunfish, tuna, catfish, carp and shellfish, such as shrimp, crab, conch, oysters and lobster. Fatty fish, such as salmon, tuna and herring, provide omega-3 fatty acids, which are healthy fats linked with improved heart health and brain function. The American Heart Association recommends fatty fish at least twice weekly to promote heart health.
Dark Green Vegetables
In addition to a broad range of vitamins and antioxidants, many vegetables provide valuable minerals including calcium. Though vegetables, such as leafy greens, provide less calcium per serving than dairy products and fish, by consuming ample amounts of vegetables or consuming vegetables as well as other calcium sources you can meet your nutrient needs. If you do not consume animal-derived foods or beverages, MayoClinic.com suggests a diet rich in dark green vegetables, such as kale, turnip greens, collard greens and broccoli, which all provide some calcium. If you do consume dairy products, consider adding feta or reduced-fat cheddar cheese to your salads or enjoying a glass of milk with your vegetable-based meal for added calcium benefits.
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