Calcium Food Products

You likely know that calcium is good for your bones and that you should make it part of your daily diet. Milk is a great source, but if you don't like the taste, have milk allergies or adhere to a vegan diet, you can find calcium in other food and beverage sources as well as in vitamin supplements. And here's a bonus: Adding calcium to your diet may help you lose weight.

Calcium Needs

Your calcium needs change depending on your age. Adults between the ages of 19 and 50 years old need 1,000 mg of calcium daily. Men and women older than 50 need 1,200 mg. Children between the ages of 9 and 18 need 1,300 mg of calcium. Infants younger than 6 months old need 210 mg daily, and those 7 to 12 months need 270 mg. Toddlers between the ages of 1 and 3 years old need 500 mg, and children ages 4 to 8 years need 800 mg.

Yogurt and Sardines Richest Sources of Calcium

Plain yogurt contains the highest amount of calcium per serving -- 415 mg in 1 cup -- and a single serving provides 42 percent of your daily calcium needs. Nine of the top 10 sources of calcium come from dairy products, but the second richest source of calcium is sardines. A 3-oz. serving contains 324 mg of calcium, 32 percent of your daily requirements. Salmon is another good source, according to the National Institutes of Health.

Calcium in Vegetables, Cereals and Fortified Beverages

Vegans, who don't eat any animal products, can get calcium from fortified juices, fortified breakfast cereal and tofu. Calcium is also found in leafy green vegetables such as broccoli, kale, spinach and turnip greens. A 6-oz. serving of fortified orange juice contains 200 to 260 mg of calcium or about one-fourth to one-fifth of your daily needs. Some breakfast cereals contain a full day's supply of calcium, some just 10 percent. You'd have to eat four cups of spinach or 25 cups of broccoli to get a day's worth of calcium.

Bone Disease Can Strike Young Adults

Osteoporosis isn't just an old person's disease. Gwyneth Paltrow was diagnosed in her early 30s with a form of the brittle bone condition, and her diet was believed largely responsible, according to the "Daily Record." Paltrow, who has followed macrobiotic and detoxification diets, suffers from a severe vitamin D deficiency. Vitamin D helps your body absorb calcium. Among other dietary sources, vitamin D is found in fatty fish and eggs. You can also obtain Vitamin D by spending time in the sun.

Yogurt Weight Loss Study

Dairy products may help you lose weight by improving your ability to burn fat. In a study led by Michael Zemel of the University of Tennessee, participants whose diets were high in calcium lost 22 percent more weight and 61 percent more body fat than those who consumed little. Those who experienced the greatest weight loss were adults whose diets included 1,100 mg of calcium, including three servings of yogurt. Those who lost the least consumed 500 mg of calcium per day. All participants followed reduced-calorie diet plans.