Calcium is an important nutrient to include in your daily diet because of the many benefits it provides. The National Institutes of Health states that calcium helps with bone development and structure, assists in muscle contractions and supports your nervous system. Individuals of all ages will benefit from incorporating 1,000 mg to 1,300 milligrams a day, recommends by the NIH. Food sources that are rich in calcium include dairy products, certain vegetables, legumes, fish and fortified products.
Dairy Products: Milk, Yogurt and Cheese
Milk products are rich in calcium and provide extra nutrients such as protein, vitamin A, riboflavin and potassium, as stated by North Dakota State University. When choosing to consume these products, select low-fat versions to balance your overall fat and calorie intake. According to the United States Department of Agriculture, adults and children should consume 3 cups of dairy products a day. Examples of excellent sources include low-fat milk, yogurt, natural and processed cheese, cottage cheese and frozen yogurt.
Vegetables: Leafy Greens
Leafy greens, including kale, spinach and arugula, contain ample amounts of calcium per serving. In addition to calcium, they provide essential vitamins and minerals including iron, folate, vitamin C and vitamin K. These vegetables can be prepared in a variety of ways, such as sautéing or steaming. Add them to soups, sandwiches, salads and as a side dish to reap the most benefits. The United States Department of Agriculture recommends consuming 2 to 3 cups daily.
Fish: Sardines and Salmon
Sardines and salmon are fish sources that provide 324 mg and 181 mg of calcium per serving, respectively, according to the NIH. These products are readily available and can be served on their own or with other foods. They supply not only calcium, but also omega-3 fatty acids, which help lower inflammation levels in your body and decrease your cholesterol levels. Tips on Healthy Eating recommends consuming 2 to 4 grams a day.
Fortified Products: Cereals and Orange Juice
Cereals and orange juice are two food sources that you can purchase fortified with calcium. Although they should not replace your consumption of dairy products, leafy greens and fish, they help you attain your daily recommendations. Fortified products ensure that vegetarians, vegans, children and adults with vitamin deficiencies will be able to increase their calcium intake. Recommended intakes vary based on their food group categorization, which can be viewed on the food pyramid located on USDA.gov.
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