Whole Foods Containing Calcium

The body contains more calcium than it does any other mineral, 99 percent of it residing in the bones. The calcium in the bones helps provide skeletal structure and weight-bearing capabilities. Bone calcium also serves as a mineral reservoir to be used when calcium in the blood needs to be elevated. Blood calcium (ionized calcium) participates in blood clotting, nerve impulse transmission, muscle contractions, hormone secretion and enzyme activity. The Recommended Daily Allowance of calcium, according to the National Academy of Sciences, is 1,000 to 1,300 milligrams per day for people aged 9 and older. The main whole food sources of calcium are dairy products, some vegetables and legumes.

Diary Products

Diary products are by far the richest whole food source of calcium. To meet the RDA for calcium most people need to consume at least three dairy products a day. Dairy products with the highest amounts of calcium include: yogurt, milk, cheddar cheese, parmesan cheese and ricotta cheese. Keep in mind that on average, dairy or milk products are higher in calcium than most foods from other food groups.

Vegetables

Most vegetables contain small amounts of calcium, but a few contain 100 milligrams or more per serving. Vegetables are also an abundant source of vitamins, antioxidants, fiber and other minerals. The vegetables that contain large amounts of calcium include: cooked amaranth leaves, cooked bock choy, cooked Swiss chard, collards, dandelion greens, cooked kale, cooked Chinese okra (luffa), cooked okra, potatoes au gratin, spinach, cooked Tahitian taro, and cooked turnip leaves and stems.

Legumes

In addition to calcium, legumes also contain high amounts of amino acids (protein), fiber and other essential minerals. Legumes high in calcium include: garbanzo beans, great northern beans, navy beans, black-eyed peas, soybeans and tofu.

Fish and Seafood

Some fish and seafood products are a good source of calcium. Fish with high calcium content include canned sardines, canned pink salmon on the bone, farmed rainbow trout and ocean perch. Canned clams and canned blue crab are also high in calcium.