High-calcium foods feed the muscles of the human body better than supplements do. As the USDA Dietary Guidelines for Americans state, food sources offer calcium in addition to other nutrients needed for muscle growth and function. Protein, iron, potassium and magnesium, for example, serve this purpose. These elements are present in many of the same calcium food items, and some are enriched to achieve higher mineral values. A diet chosen from various food groups will provide the 1,000mg average daily intake recommended by the FDA for ages 4 and up.
Dairy Products
Yogurt, milk and cheese represent rich food sources for both calcium and protein, and low-fat versions keep fat calories under control. These may be the perfect foods for building and maintaining muscle because, as MedlinePlus reports, reducing fat increases protein and calcium content. One cup of 2 percent milk or fat-free yogurt provides 293 to 452mg of dietary calcium, while 1 oz. of Swiss, cheddar or provolone cheese provide 200mg or more.
Fortified Beverages
Alternatives to milk may have added dietary calcium, notes the USDA. A 6-oz. glass of fortified orange juice, for example, contains up to 260mg of calcium. To accompany cereal or as beverages, soy milk and rice drinks have calcium content comparable with regular milk, at about 300mg or more in 1 cup. Soy products are high in protein, while rice beverages and orange juice are not.
Enriched Cereal
Whole-grain foods enriched with dietary calcium include some ready-to-eat breakfast cereals. Consumers can compare nutrition facts on the package labels to determine the mineral content. For high calcium, for example, they should choose cereals with upwards of 200mg, or 20 percent of daily calcium needs, advises the FDA. Some cereals contain 100 percent of dietary calcium needs.
Green Vegetables
Leafy green vegetables mark the other class of calcium super foods that supply additional minerals to muscles. The USDA reports calcium content of 357mg in collards, 291mg in cooked spinach, 197mg in turnip greens and 179mg in kale, in 1-cup servings. All of these low-fat vegetables have moderate amounts of protein as well as iron, potassium and magnesium -- except for spinach, which has two to three times more mineral content.
Fish
MedlinePlus recommends sardines canned with soft bones for their high calcium content of 325mg per 3 oz. Sardines further support muscle growth and metabolism with high protein and moderate iron, magnesium and potassium levels from one food source.
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