Osteoporosis is the weakening of bones and loss of bone density that occurs as people age. Eating a diet with adequate calcium throughout life is a good way to prevent osteoporosis and reduce bone loss, according to the National Osteoporosis Foundation. The Institute of Medicine recommends that adults get 1,000 mg of calcium from food daily until age 50, when the requirement goes up to 1,200 mg a day.
Dairy
Though many foods contain calcium, dairy products are the most significant source and they contain a form of calcium that is easily absorbed by the body, according to MedlinePlus. Choose reduced or no-fat milk, yogurt, or cheese as they tend to contain higher levels of calcium than full-fat products, according to MedlinePlus. A cup of skim milk contains 302 mg of calcium, while a cup of low-fat yogurt contains 300 mg, according to the NIH Osteoporosis and Related Bone Diseases National Resource Center.
Fish
Small fish that contain edible bones can be a good source of calcium, according to MedlinePlus. A 3-oz. serving of sardines contains 324 mg of calcium, while the same size portion of canned salmon contains 181 mg.
Vegetables
Leafy greens like kale, collard greens, or bok choy are good sources of calcium, according to MedlinePlus. A ½ cup of boiled turnip greens contains 99 mg of calcium, while a cup of broccoli has 90 mg.
Calcium-Added Foods
Many foods today have calcium added to them, and they can be a good option, particularly for those who do not eat dairy, according to MedlinePlus. A cup of fortified breakfast cereal can contain up to 1,000 mg of calcium, while a cup of fortified soy or rice milk can provide up to 500 mg, according to the NIH Osteoporosis and Related Bone Diseases National Resource Center. Tofu, orange juice, and oatmeal are other good options. However, the amount of calcium in these products varies, so check the nutrition label to see how much calcium you're getting.
Other Sources
Many other foods contain calcium in smaller amounts, though it can be difficult to eat enough of these foods to get the recommended daily amount of calcium, according to MedlinePlus. Shellfish, almonds, Brazil nuts, and dried beans fall into this category. A cup of baked beans contains 142 mg of calcium.
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