Many of the body's physiological processes depend on the mineral calcium. It is required for muscle contraction, blood vessel dilation, transmission of nervous system impulses and the secretion of hormones and enzymes. The body reserves about 1 percent of the calcium absorbed through diet for fueling these functions. The remaining 99 percent of the calcium absorbed is stored in the teeth and bones, providing them with hardness and strength. There are many foods that are high in dietary calcium, with dairy products being most abundant. Vitamin D is a substance that helps the body absorb calcium from food, so it is important to get enough of this vitamin as well.
Dairy Products
The Office of Dietary Supplements at the National Institutes of Health says that dairy products, especially cheeses, are rich in absorbable calcium. Cottage, cheddar, mozzarella and feta are just a few of the choices available. Other low-fat dairy products such as yogurt and milk are healthy sources of calcium.
Calcium-fortified Foods
The University of Maryland Medical center says that foods fortified with calcium are a way to incorporate the mineral into the diet. Examples of calcium-fortified foods include tofu, cereals, juices and non-dairy beverages such as soy and rice milk.
Vegetables
The Vegetarian Resource Group lists several vegetable sources of dietary calcium. The choices highest in absorbable calcium include bok choy, soybeans, soynuts, chinese cabbage, okra, broccoli, collard greens, kale and mustard greens. The group also recommends calcium-fortified tofu as part of a balanced vegan diet.
Fish, Nuts and Molasses
Canned fish with bones, such as salmon and sardines, are relatively high in dietary calcium, according to the Office of Dietary Supplements at the National Institutes of Health. Oysters are another type of seafood that are a source of calcium. Nuts, including Brazil nuts, hazelnuts and almonds, contain calcium. Blackstrap molasses is a source of calcium, containing as much of the mineral in 2 tbsp. as 8 ounces of yogurt.
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