The University of Maryland Medical Center explains that calcium is an essential nutrient used by the body for the function and maintenance of healthy teeth, bones, muscles, nervous system and other body systems. Calcium is found in many foods. Cheeses and dairy products are naturally abundant in calcium, but many nondairy foods are also calcium rich. Furthermore, many foods are fortified with calcium in order to help people consume the recommended 1000 milligrams or so needed daily.
Tofu and Blackstrap Molasses
The website for the Vegetarian Resource Group explains that many people who do not consume cow's milk rely on other sources of calcium to support their nutritional needs. The information provided by the site lists the value of calcium in 4 ounces of firm tofu as equivalent to the amount found in an 8-ounce glass of milk. Additionally, just 2 tablespoons of blackstrap molasses contains this much calcium.
Green Vegetables
Bok choy, broccoli, kale, chinese cabbage, kelp and swiss chard are among the calcium-rich leafy green vegetables listed by the University of Maryland Medical Center and the Linus Pauling Institute at Oregon State University. Soybeans are also a good source of the mineral.
Calcium Fortified Foods
The Office of Dietary Supplements at the National Institutes of Health points out that calcium-fortified grains and beverages are good sources of dietary calcium. Cereals, fruit juices, soy and rice beverages often contain added calcium.
Other Sources
The University of Maryland Medical Center lists several nuts that are calcium-rich, including almonds, Brazil nuts and hazelnuts. The site also lists a variety of other calcium-rich food sources, including dried figs, brewer's yeast, canned salmon, sardines and oysters.
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