Calcium is the most abundant mineral in your body and contributes to muscle function, hormone secretions and bone health. Unfortunately, most Americans don't get enough calcium in their diets. The National Institutes of Health notes that 55 percent of men and 78 percent of women don't meet the daily recommended intake of 1000mg of calcium. While dairy products are famous for their high calcium levels, some nondairy foods also boast high concentrations of calcium and can help you meet your dietary goals.
Sardines
A 3 oz. serving of sardines packed in oil provides your body with 325mg of calcium--more calcium than you'd gain drinking a glass of whole or skim milk. Not only are sardines rich in calcium, they also contain high concentrations of omega-3 fatty acids, vitamin D, vitamin B12, protein and phosphorus.
Fortified Soy Milk
Soy milk isn't naturally high in calcium. Many brands of soy milk, however, are fortified with calcium by manufacturers. When dairy milk isn't an option, fortified soy milk can help fill the gap by providing you with 200 to 300mg of calcium per 8 oz. serving, depending on the brand. You can purchase plain soy milk or soy milk in flavors such as chocolate, vanilla and strawberry.
Blackstrap Molasses
Molasses is a byproduct of sugar production that, like sugar, can be used as a sweetener. Manufacturers add hot water to sugar cane and boil the substance, extracting sugar crystals. The leftover liquid is then boiled twice more to produce additional crystals. Blackstrap molasses is the end result of the third boiling.
Darker and more viscous than other varieties of molasses, blackstrap molasses is rich in nutrients--including calcium. Two tbsp. of blackstrap molasses boasts 400mg. of calcium. Consider using blackstrap molasses in homemade barbeque sauces and marinades or substitute blackstrap molasses for sugar in your favorite recipe.
Leafy Vegetables
Serve kale, collards, or turnip greens at your next meal and your entire family will benefit. According to the U.S. Department of Agriculture's 2005 Dietary Guidelines for Americans, these dark leafy vegetables are rich in vitamins and contain a considerable amount of calcium. A ½ cup serving of collards provides you with 178mg of calcium. An equivalent size serving of kale contains 179mg while turnip greens offer 124mg of calcium. Freezing these vegetables doesn't diminish their calcium content, therefore you can stock up on packages of frozen greens and eat them over time.
Sesame Seeds
A snack of sesame seeds can help you meet your recommended daily intake of calcium. A mere ¼ cup of sesame seeds contains 351mg of calcium. This treat is also high in copper, magnesium and iron. You can eat sesame seeds by themselves, sprinkle them on salads or incorporate them into bread dough and muffin batter.
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