Calcium is essential to every cell in the body. The body uses calcium to help potentiate muscle contractions, regulate the body's acid-base balance, produce hormones and enzymes as well as move impulses through the nervous system. FamilyDoctor.org explains that adults under age 50 should get roughly 1,000 mg of calcium per day with those over 50 getting approximately 1,200 mg daily. Eating foods high in calcium and getting enough vitamin D to ensure calcium absorption can help ensure healthy bones and teeth.
Yogurt
Yogurt can contain as much as 490 mg calcium per cup. Yogurt also contains healthy bacteria that can help regulate digestion and aid in keeping a healthy balance to intestinal flora. To make yogurt an even healthier option, people should consider using low or non-fat yogurt.
Fortified Cereal
Calcium-fortified cereals such as Wheaties, Total and Multi-Grain Cheerios can pack as many as 300 mg of calcium per one cup of cereal. Fortified cereals have calcium and other vitamins and minerals added to them during manufacturing. Fortified cereals often also contain with other essential minerals such as iron, magnesium, phosphorus, potassium, copper, manganese and vitamins A, C, D and K along with several types of B vitamins.
Milk
Milk is an excellent source of calcium with over 300 mg per cup. Because calcium does not come from the fatty portions of milk, adults and children older than two years can switch to low-fat or skim milk options and still not affect the amount of calcium they ingest. Soy milk contains as much as 400 mg per cup. The National Institutes of Health explains that whole milk is recommended for children ages one to two years.
Cheese
The dairy group as a whole is high in calcium and cheese can contain between 140 to 270 mg per serving, according to the University of Arizona. Swiss, American, Mozzarella and Parmesan can all help people get their daily recommended allowance of calcium.
Leafy Greens
Leafy greens such as spinach, kale, mustard and mustard contain approximately 90 to 100 mg of calcium per ½ cup serving. Broccoli, turnip greens, bok choy and Chinese cabbage also contain high levels of calcium, according to the National Institutes of Health.
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