Your body needs calcium for strong bones and teeth and to ensure that the nervous system, blood vessels and muscles function properly, notes MayoClinic.com. Calcium is also involved in the production of hormones and enzymes. Eating a variety of food products will help make certain you are getting plenty of calcium. A number of foods are naturally rich in calcium while others have been fortified with calcium. Adults under age 50 need 1,000 mg of calcium daily, and older adults require 1,200 mg, notes the National Osteoporosis Foundation, or NOF
Dairy Products
Dairy products including milk, cheese and yogurt contain ample amounts of calcium, according to Medline Plus. The calcium contained in milk is effortlessly absorbed in the body. One cup of milk has 300 mg of calcium. A cup of plain, fat-free yogurt contains 425 mg, while a half cup of cheddar cheese has 205 mg of calcium.
Adding nonfat powdered milk to homemade soups, gravy, cookies or pastries is an easy way to increase your daily calcium intake. A tablespoon of nonfat powdered milk contains approximately 50 mg of calcium, notes the NOF.
Green, Leafy Vegetables
Vegetables are part of a nutritionally balanced diet. Certain leafy, green vegetables are especially high in calcium, according to Medline Plus. Good examples of calcium-rich veggies include broccoli, turnip greens and collard greens.
Collard greens boast the highest amount of this essential mineral. One cup of cooked collard greens contains more than 350 mg of calcium. The same size serving of turnip greens has 250 mg of calcium, while 1 cup of cooked broccoli contains nearly 100 mg.
Calcium-Fortified Foods
Calcium-fortified food products can be a viable alternative to eating foods that naturally contain calcium, according to Medline Plus. Eating foods with added calcium may be especially appealing to people who are lactose intolerant or those who prefer not to eat dairy products.
Examples of calcium-fortified foods include tofu, cereals, breads, snack items, orange juice, soy drinks and even bottled water. One-half cup of tofu contains 204 mg of calcium, while an 8 oz. glass of calcium-fortified orange juice has 350 mg. Soy beverages fortified with calcium typically contain 250 mg.
If you drink calcium-fortified soy milk, make sure to shake the container vigorously because calcium can settle in the bottom of the container, notes the NOF.
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