Calcium plays a significant role in the human body. Calcium is responsible for bone and teeth health, constriction and relaxing of blood vessels and nerve impulse transmission. Adult men and women between the ages of 19 and 50 are advised to consume 1000 mg of calcium every day, reports the Office of Dietary Supplements. A deficiency in calcium may lead to osteoporosis, muscle cramps, convulsions, lethargy and cardiac arrhythmia. If left untreated, it could lead to death.
Animals
Dairy is an excellent source of calcium. According to the United States Department of Agriculture, or USDA, people with diets rich in milk and milk products may reduce the risk of bone loss. One cup of milk contains 300 mg. The same amount can also be found in 1 ½ oz. of low-fat cheddar, mozzarella and swiss cheese or 1 cup of ready-to-eat pudding. Other good sources are feta cheese, which provides 200 mg per cup, and cottage cheese, which contains 150 mg in 1 cup. Calcium can also be found in fish. Salmon and sardines provide 200 mg per cup.
Plants
Vegetables such as beet greens, turnips, kale, spinach and collard greens provide 100 mg of calcium per cup. Soybeans and almonds also provide 100 mg in ¼ cup. Chinese cabbage contains 239 mg per ½ cup. Other good sources of calcium include broccoli and white beans, which provide 50 mg per ½ cup.
Fortified Foods and Beverages
Fortified foods are other rich sources of calcium. One cup of fortified cereal provides 200 mg of calcium. Also, fruit juices are fortified with calcium. One cup of fortified orange juice contains 300 mg. Other calcium-fortified beverages are soy and rice milk. People on vegetarian diets may benefit from calcium-fortified tofu, which provides 150 mg per cup. Read nutrition labels to verify the content of calcium in products.
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