Calcium is an important mineral required in your diet, especially during childhood and adolescence. The National Health and Nutrition Examination Survey of 1999--2000 found that most people in the U.S. have lower calcium intake than the recommended amount, according to the National Institutes of Health. By making a few small changes, you can easily obtain your daily calcium allowance from your diet.
Calcium
Calcium is needed for forming and maintaining your bones and teeth. It has a vital role in muscle contraction, blood clotting, nerve function and maintaining blood pressure. For an adult below the age of 50, the recommended daily allowance of calcium is 1,000 mg. A diet low in calcium can lead to health problems later in life, including osteoporosis, a bone disease which causes the bones to become thin and fragile. People with osteoporosis have an increased risk of suffering a bone fracture.
Dairy Products
Dairy products, including, milk, yogurt and cheese, are the best sources of calcium. Full-fat and lower-fat dairy products contain about the same amount of calcium; it is better to choose low-fat or no-fat versions for health reasons. Plain yogurt contains a significantly higher amount of calcium than fruit yogurt. Romano, Swiss, ricotta, cheddar and mozzarella cheese in particular are all rich sources of calcium.
Vegetables
Dark green leafy vegetables, such as spinach, broccoli, Chinese cabbage, kale and watercress, have a high calcium content. One cup of pak-choi Chinese cabbage contains 158 mg of calcium; one cup of frozen kale contains 179 mg.
Fortified Foods
Fortified foods are foods that have vitamins and minerals added to them. Many fortified foods are enriched with calcium. Some ready-to-eat cereals contain enough calcium to fulfill your daily allowance in one breakfast meal. General Mills Whole Grain Cornflakes and Raison Bran cereal provide 1,000 mg calcium per serving. Bread, tofu, fruit juices and soy beverages, are also fortified with calcium.
Seafood
Certain fish, when eaten with the bones, are a rich source of calcium. Three ounces of tinned sardines contain 325 mg of calcium; 3 ounces of canned pink salmon contains 181 mg of calcium.
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