Calcium is one of the most important minerals throughout life. A staggering 99 percent of your calcium intake is stored in your bones and teeth, to keep them strong and healthy. The remaining 1 percent calcium is required for maintaining the blood pressure, muscle contraction and nerve function. The demand for this mineral is at its highest during childhood and adolescence. A low intake of calcium during this period increases the risk of developing osteoporosis later in life. This disease causes the bones to become weak, fragile and likely to fracture. Getting plenty of calcium-rich foods can prevent this from happening.
Recommended Daily Allowance
The recommended intake of calcium depends on age. For children aged 9 to 18 years, the recommended calcium allowance is 1,300mg per day. For adults aged 19 to 50, pregnant and breast-feeding women, the daily calcium allowance is 1,000mg, recommends the Food and Nutrition Board. Despite this, the Office of Dietary Supplements found that most people in the U.S. do not meet the recommended allowances.
Dairy Foods
Dairy foods are the best source of calcium. MilkMatters says that these foods are more beneficial because your body is able to absorb this form of calcium more easily. Choose low-fat versions of cheese, yogurt and milk. A cup of non-fat milk contains 306mg of calcium. The U.S. Department of Agriculture adds ricotta, cheddar, Swiss and mozzarella cheese to the list of high-calcium dairy foods. For example, 1 cup ricotta cheese made from skimmed milk provides 669mg of calcium and 1 oz. Swiss cheese provides 224mg. Plain yogurt provides a higher calcium content than fruit versions.
Vegetables
Green leafy vegetables, including spinach, turnip greens, kale, collard greens and broccoli are good sources of calcium. The USDA notes that 1 cup of cooked collard greens contains 266mg of calcium and ½ cup of cooked spinach contains 120mg. Rhubarb, brussels sprouts, okra, green soybeans and bok choi are also good sources of calcium.
Fish
Indulge in fish, preferably with bones, to boost your calcium intake. Salmon, sardines, ocean perch, herring and halibut are good calcium sources. A 3-oz. serving of canned Atlantic sardines provides 325mg of calcium and 3 oz. of canned pink salmon provides 181mg.
Other Foods
Foods that are fortified with calcium are another good source to boost your daily intake. The USDA notes that fortified fruit juices, soy beverages, tofu and breakfast cereals have a high calcium content. General Mills' Whole Grain Cornflakes and Raisin Bran provide 1,000mg of calcium in one serving. Almonds, Brazil nuts, chestnuts, white beans and eggnog are also good sources of calcium. A cup of eggnog contains 330mg of calcium.
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