Calcium is a mineral essential for your good health. While most think of calcium in connection with strong teeth and bones, calcium is also required for muscle contraction, the transmission of nerve impulses and the normal function of hormones and enzymes. If your intake of calcium is inadequate, calcium to support these other functions will be taken from the bones, according to the Office of Dietary Supplements. You can get enough calcium in your diet by eating a wide variety of calcium-containing foods.
Salmon and Sardines
Salmon and sardines are canned with their soft bones included, and they are a good source of calcium. A 3-oz. serving of canned salmon contains as much calcium as 1/2 cup milk, according to The World's Healthiest Foods. The same-sized serving of sardines contains 324 mg of calcium -- more than what is contained in a cup of skim milk.
Dairy Products
Dairy products provide a significant amount of calcium. Skim milk actually has a higher amount of calcium than whole or reduced-fat milk. Children aged 2 and under should only drink whole milk, according to MedlinePlus. Plain yogurt contains even more calcium than milk. Eight ounces of plain yogurt contains 415 mg, compared to 302 mg from a glass of skim milk. Cheese is also a good source of the mineral.
Vegetables and Plant-based Sources
Green leafy vegetables, such as bok choy, collard greens, turnip greens and mustard greens, are good sources of calcium. One cup of collard greens contains 357 mg, according to the Vegetarian Resource Group. Broccoli and okra are also good sources. Even though spinach, chard, beet greens and rhubarb are high in calcium, they should not be considered good sources of the mineral, because they also contain oxalic acid, which reduces absorption of calcium. Other plant-based sources of calcium include soy beans, which contain 172 mg per cup, and tofu processed with calcium sulfate, which contains 200 to 330 mg per 4-oz. serving. Blackstrap molasses contains 400 mg of calcium per 2 tbsp., and 1/4 cup of almonds contains 89 mg.
Calcium-fortified Sources
Calcium-fortified soy milk is a good source of the mineral if you don't drink regular milk, the Vegetarian Resource Group states. Orange juice and bread fortified with calcium are also available.
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