Calcium is an important mineral in the body that aids in the maintenance of healthy bones. In addition, calcium enables blood to clot and supports functioning of muscles and nerves. Adequate calcium intake can prevent bone fractures, muscle spasms and growth retardation. It is important to consume foods high in calcium for the health benefits.
Milk Products
Milk products, including milk, yogurt and cheese are good sources of calcium. According to The National Institute of Health, an 8 oz serving of plain yogurt provides 46 percent of your daily value of calcium intake. Cheddar cheese offers 31 percent of your daily value of calcium intake and 8 oz of nonfat milk provides 30 percent of your daily value. Higher-fat milk products offer less calcium. For example, an 8 oz serving of whole milk supplies 29 percent of your daily recommended intake of calcium.
Vegetables
According to The World's Healthiest Foods, spinach, turnip greens and mustard greens are excellent sources of calcium. The National Institute of Health states that a 1/2 cup of cooked spinach supplies 12 percent of the daily value for calcium while turnip greens offer 10 percent at the same 1/2 cup serving. Other vegetable sources of calcium include broccoli and kale.
Fish
Select seafood products may offer a good source of calcium. Pink, canned salmon with the bones can be a good source of calcium. The National Institute of Health states that a 3 oz serving of canned salmon with bones supplies 18 percent of your daily calcium intake. A 3 oz serving of canned sardines, with bones, is an excellent source of calcium and provides 32 percent of your daily recommended calcium intake.
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