The Best Sources Of Calcium

Calcium is one of the essential building blocks in the development of the human body. It builds strong teeth and bones, helping to prevent fractures and osteoporosis. The USDA recommends 3 cups per day of fat-free or low-fat milk or milk products to keep up calcuim levels as part of a well balanced diet. But milk is not the only calcium-rich source available, although it does contain the highest concentration of calcium. Some people cannot digest milk due to a condition called lactose intolerance. Below are some other options to boost your calcium.

Fruits and Vegetables

Collard greens, soy, bok choy and kale are dark, leafy green vegetables with high levels of calcium. Recently, supermarkets have started stocking their shelves with calcium-enriched orange juices, as well. These alternatives to milk are also beneficial in that you get a serving of fruits and vegetables along with your calcium. According to a Harvard University study on calcium-enriched foods, not all vegetables stand up to the test, though. Among the vegetables with lower calcium levels are spinach, peas and iceberg lettuce.

Calcium and Protein

The next food group to play a dual role in the food pyramid is the meat and protein-rich food group. Beans and legumes seem to top this list, followed closely by tofu and almonds. Canned salmon also makes the cut because the bones are processed in with the fish itself and completely edible. Red meats and poultry are not reliable sources of calcium, but are still excellent in protein. According to the Harvard study, more milk won't necessarily do your bones any better than the recommended serving, and less is fine, as long as you get enough calcium from other sources.

Other Dairy Products and Grains

There are many milk-based products on the market that can give you the same amount of calcium as drinking milk. Cheeses, yogurt and cottage cheese are some excellent choices. Breads and whole grains are jumping on the bandwagon, as well. Companies are starting to sell calcium fortified breads and cereals. Even tortilla products are included. The National Institute of Health has launched its Milk Matters campaign to educate adults and children alike as to the importance of a calcium-rich diet. Calcium supplements can be added to your diet if you are unable to get the recommended servings in foods.